5/9/13

Thursday 130509

2 Rounds for times:

3 Burpee Bar Muscle-ups

5 Pistols each leg

20-30 Double-unders (UNBROKEN SETS ONLY)

Rest 60sec between rounds

R1: 1:51.2 (missed on first try of every bar muscle up, sucked at pistols), 25 dus

R2: 1:32.8, 30 DUs

+

16min EMOM

Odd - Front Squat - 4-6 tough reps

185 all sets, 6,6,6,6,4,6,6,4,4 (tough stuff. Did an extra set of 4 for the two sets that I didn't hit 6)

Even - Supine Grip Bent Row - 6-8 tough reps

175 all sets of 8 UB

+ rest no more than 2min

12min EMOM

Odd - BB Step-up - 6-8 tough reps (alternate legs each round)

135 for all sets of 8

Even - DB Chainsaw Row - 6-8 tough reps (alternate arms each round)

100# for sets of 8

+

Airdyne - 10min for Max Cal (300 FY)

216 cal, 312 avg watts