Row 30 cals
25 t2b
20 wall ball
15 power cleans 135#
10 muscle ups
Time: 6:41
Row was 1:28
T2b 1:32. 5 rest 7.
Wall ball 0:56. 10 rest 10.
Power clean 1:17. All singles.
Muscle ups 1:26. Did 3,3,4, rest 10 between.
Friday, March 21, 2014
Wednesday, March 19, 2014
3/19/14
EMOM for 14min
Odd - AMRAP UB HPC @ 95#
Even - Airdyne @ 75-80% effort (not recovery but not ""hard"")
*first round, establish your AMRAP UB HPC @ 95#...try to hold w/in 2-3 reps of that every round
HPC: 25,22,20,15,15,15,15 for total 127
Grip was limiting factor.
Avg 230 watts on bike for 99 cal
+
Rest 5min
+
Row - 2000m @ 85% effort
Rest 5min
7:13, 1:48.3 pace
Ouch my butt
+
EMOM for AMRAP (not to exceed 14min)
7 STO @ 115#
7 Burpees
7 TTB
Got 4 rounds. Triceps are smoked. Didn't have a pre workout drink, I can feel it.
Tuesday, March 18, 2014
3/18/14
A.Thruster Gauntlet - starting at 105#, perform 3 thrusters on the min for 10min, add 10# every min (from the floor)
Hit triple at 185, double at 195
B. Muscle-up - 3 UB reps on the min for 3 sets (dial in technique)
No problemo
+
For time:
60 Burpees over the bar
30 Thrusters @ 115#
10 Muscle-ups
Time: 11:10
Did burpees UB, 30 in 1:58, 60 in 3:58. Thrusters in 10 sets of 3 took 5 min. MU in 2,2 then singles took 2 min.
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