HPA GOLD:
For Time:
50 C2B Pullups
50 cal Assault Bike
50 OH Squat @95
50 cal Row
50 T2B
50 cal Assault Bike
50 Front Squat @95#
50 cal Row
+
10-15 Min Easy Cyclical Cooldown- your choice of modality
HPA - Power
A. Wtd Strict Ring Muscle up, 1 rep x 7 sets rest :90-2min
B. Strict CTB Pullup, 2 reps x 5 sets rest :90-2min
+
8 min AMRAP:
1,2,3,4...
Burpee Ring Muscle up
10 wall balls @ 20lb/14lb
+
10-15 Min Easy Cyclical Cooldown- your choice of modality
*After 5 mins max cals*
ReplyDeleteA. Bw- 2.5-2.5-5-7.5-10-10(PR)
B. 10-25-25-25-30
C. 66 reps
Gold
ReplyDelete40:08
Didn't feel good going into workout today and just didn't have the push, had to really convince myself to finish. Hit the wall on TTB and front squats. On good note I guess second row was faster than first.
Could have gone sub 40 if I noticed time sooner on last row but was in that fog stage.
DeleteAlso here were my breaks and splits that I can remember
DeleteCTB 10, 10, then 5s like 3:15
Airdyne - first one like 3:30 not sure on second but slower
OHS - 15, 15, then 10s not sure on time
Row - 4:15, 3:59
TTB - 5, 5, 5, 5, 5, 3, 3, 3, 3, 3, 2, 2, 2, 3, 2
Front squat - 15, 10 then 5s