HPA GOLD:
5 Minute EMOM:
5 second AB Sprint- all out
*slow spin in remainign time
(no rest)
+
5 Minute AB @85%
(no rest)
+
5 Minute EMOM:
5 second AB Sprint- all out
*slow spin in remainign time
(no rest)
+
5 Minute AB @85%
(rest as needed)
+
20 Minute AMRAP @75%
40 cal Row
50ft forward & reverse bear crawl
50ft forward & reverse duck walk
10 strict T2B
HPA - Power
30 minute Low effort Rowing:@ minutes 5,10,15,20,25,30 perform 3-6 UB Ring Muscle ups
@ minutes 2:30,7:30,12:30,17:30, 22:30,27:30 perform 8-10 UB kipping HSPU
+
10 min EMOM: (Unbroken Complex)
Hold Hanging L-sit :05 + 6-8 Toes to bar
Power:
ReplyDeleteCompleted. 10 HSPU 6 MU all rounds
+
Completed. Started with 8 then went down to 6 for the second half.
Gold
ReplyDeleteAirDyne section done. Topped out at about 125 rpms on the :05 sprints. Stayed about 65 rpms on the 5 min @ 85% sections
+
2 rounds + made it through half of reverse bear crawl on 3rd round.
Power:
ReplyDeleteCompleted ; 3 MU turned into 2 bar MU due to availability of rings during class time. 10 HSPU.
Completed. 6 toes to bar but had to break to collect rest of the reps.
Completed rx
ReplyDelete