6/20/14

5 Rounds @ 65-70-75-80-85% effort

40 cals Airdyne

30 Russian KB Swings @ 53#

20 Burpees over bar

10 TTB

Rest 2min b/t sets

*record split time for each set

R1: 6:53

R2: 5:38

R3: 5:10

R4: 4:30

R5: 3:57

This was prob the best I've paced as Rx. Changing watts each time with kb reps and burpee sets.

Last set ub and 400 watts

3/5/14

Airdyne - 4min @ 80% effort
Rest 3min

256 watts, 75 cal
+
6min AMRAP @ 85%
5 Power Cleans @ 135#
9 TTB
12 Wallball
Rest 4min

R: 4+6 wallball. It was written to do 12 wallball but I forgot and did 15 every set. So I would've been 5+ rounds. Did all UB.

+
6min AMRAP @ 85%
6 Burpees over the bar
9 Deadlift @ 135#
12 Box Jumps @ 24"
Rest 5min

R: 4+6 burpee. First set of BJ I messed up rhythm a couple times but rest was all UB. Low back tightened up.

+
Row - 4min @ 80% effort

1074m, 1:51.7 pace