HPA GOLD:
10 Minute AMRAP:
10 Power Snatch (115)
10 HSPU
10 Lateral Burpee Over bar
(rest 10 minutes)
+
10 MInute Assault Bike for max cals
HPA - Power
A. Wtd Strict Pronated CTB Pullups, work to tough double within 10 minutes
B. Strict Ring Muscle up . Ring Muscle up, 2.3 every 2 minutes x 6 sets (unbroken complex)
+
For time
21 CTB Pullups
10 Wall Walks
15 CTB Pullups
10 Wall Walks
9 CTB Pullups
+
10-15 Min Easy Cyclical Cooldown- your choice of modality
I apologize,when editing last weeks gymn tester I mistakenly forgot to edit the header "10 rounds for time." I hope that everyone caught my mistake as this week only supposed to be listed as
ReplyDeletefor time
21 CTB
10 wall walks
15 CTB
10 wall walks
9 CTB
NOT 10 rounds for time
Gold:
ReplyDeleteA. I had previously done this 10 min amrap 2 weeks ago in comp class. This was done after 2 wods on a running 30 min clock. 3 rounds + 20 reps.