HPA GOLD:
5 Rounds For Time @85%
200m Run
7/7 KB Snatch @24kg
10 Burpee to 6" touch
(rest 5-7m)
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4 Rounds for Time @85%
40 DU's
20 cal assault bike
10 Hand release pushup
(rest 5-7m)
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3 Mile Assault Bike For Time @85%
HPA - Power
A. Squat Snatch . Snatch Balance 1.1 @ 65%RM x 10 sets rest 1 min
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5 min EMOM
4 Toes to bar . 3 Pullup . 2 CTB . 1 Bar Muscle up (go for unbroken) -- if unable to do level of advancement then acheive most advanced movement in complex however be sure to complete 10 total reps of whichever modification you use
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2 min rest
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5 min EMOM
3 TOUGH strict HSPU + 3 Box jumps (30/24) -- add or decrease deficit to complete given amount of reps --
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2 min rest
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5 min EMOM
:30 Max Double Unders
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rest 2 min
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5 min EMOM
10 GHD sit ups
Golf
ReplyDeleteFelt like trash today. Lunges yesterday did me in, plus excessive heat again today. Shortened things up. Would rather be better rested for the new cycle on Monday. Did 3 rounds, 2 rounds, 1 mile AD. Felt like I had a belt around my chest the entire workout. Glad to be getting some rest tomorrow.
9:40
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6:05
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3:37
A. 135#
ReplyDeleteEMOMs completed. Having trouble linking the CTB to MU. Its not very smooth. HSPU started with a 4" deficit. Moved up from there. Last 2 rounds were 12".
Power
Deletepower:
ReplyDeleteA. 75#
B. Completed emoms. Did 4 t2b, 3 pullups and 3 ctb
FYI I will be taking a 3-4 week break from HPA due recovering from an appendicitis.
Gold
ReplyDelete12:41
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9:58
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Done