HPA GOLD:
8 Minute AMRAP @85%
10 Thruster @115
10 C2B
15 BJ Over @24"
(rest 8m)
+
8 Minute AMRAP @85%
10 Power Clean @115
20 Wall Ball
25 UB DU's x3 (75 total)
(rest 8m)
+
8 Minute AMRAP @85%
1 Mile AB
10 Push Press @115
20m BB OH Carry @115
HPA Power:
:15 Row @97%
1:15 Row @2k PR pace
Rest 2 Min
x3 sets
+
8 Sets:
10 kipping hspu
20 Double Unders
10 CTB
20 Double Unders
Rest 2m b/w sets
+
10 Min Run/row @low effort
Power
ReplyDeleteA. Done
B.
1. 1:45
2. 1:50
3. 2:04
4. 2:01
5. 2:01
6. 2:01
7. 2:41
8. 2:26
Subbed partner workout from my local gym
ReplyDeleteFor time
2 bar muscle ups
4 snatches 135
6 thrusters 135
8 burpees
10 TTB
12 KBS 50
14 clean and jerk 135
16 front squats 135
Start with 2 bmu, then 2 bmu + 4 snatches, then 2 bmu + 4 snatches + 6 thrusters etc. my partner and I finished somewhere around 16:30. This one didn't take as long as I thought but was harder breathing wise than I thought. I did all the bmu and we pretty much split everything else in half, cleans we went 1:1, I did 10 front squats at end he did 6. Fun workout, I needed a change of pace and some training parents for a day.
Afterwards
Rowed 2k in 8:58, held 2:15 pace with damper at 10. This was moderate effort. I think with longer distances I need to take damper down to 7-8.