10/23/13

12min AMRAP @85%

Row 500m

7 OHS @ 75#

7 Pull-ups

Rest 3min

4+65m

Avg hr 158, max 175/113, cals 242

Did all of these outside. Jumped inside for pull-ups which cost a little time but it was too nice out to be inside.

+

Airdyne - 12min @ 85%

Rest 3min

256 avg watts, 221 cal

Avg hr 160, max 169/117, cals 249

This felt good, was very consistent at 252 watts almost whole time.

+

12min AMRAP @ 85%

Row 500m

7 Hang Power Clean @ 95

7 V-ups

4+77m

Avg hr 160, max 172/123, cals 247

This was good. Row avg 1:53. Hang cleans felt very weird and uncoordinated working the technique change from yesterday.