3/18/15

Mar-18
6min AD
6min Row
6min Jog/Walk (maintain HR in desired zone)
6min Row
6min AD
all @ EN1/2 Pace (120-150 / 140-160 BPM)

Avg hr 131, peak 159, cals 431, rec 42

R1-5 avg hr

125

133

124

133

139

Fun, beautiful day

3/17/15

A1. Powerclean 80% 3 x 5 - 215

Singles

A2. Strict HSPU - 3 x 5.5.5; rest as needed b/t clusters + 2min

15 sec 1st set

30 second

45 third

B. Ring Dip - 3 x 5.5.5.; rest as needed b/t clusters + 2min

10 sec first set

10 sec

10 sec

+
5min AMRAP @ EN3 pace (160-175 BPM)
20cals AD
10 KB Swings @ 2p
Rest 2min

R1: 4+3 cals, avg hr 160, peak 168, cals 83, rec 49

R2: 3+14 cals, avg hr 161, peak 171, cals 74, rec 48

5min AMRAP @ EN3 Pace
20cals Row
10 Burpees
Rest 6min
x2 rounds

R1: 3, avg hr 155, peak 171, cals 97, rec 49

R2: 3+2 cals, 159, peak 173, cals 62, rec 48

+
Row/AD - 10min @ easy recovery pace

3/16/15

15.3 2nd attempt

14min amrap

7 MU

50 wb

100 DUs

Total: 459

88 DUs into 3rd round

Wb were 17,17,16 rest 10, 17,17,16, then 17, 7,8,8, 12

3/15/15

21min z1 AD

3/13/15

15.3

Amrap 14min

7 MU

50 wb

100 DUs

Total: 431

R: 2+60dus

MU: 7,7,4,3

Wb: 18,17,15, 15,15,10,10, all 10s (rest 10s)

DUs: random

3/11/15

50 Kbs @ 2p

50 TTB

50cals Row 

Time: 7:37

Kbs 30,15,5 in 1:57

Ttb 10,5,5,5,5,5,4,3,3

Row in 2:32

3/10/15

PM

Row - 60cals @ 85%

Rest 3min

4:09, wasn't 85% cuz quads

+

30sec STOH @ 115#

30sec Rest

30sec DU

30sec Rest

30sec Box Jump @ 24”

30sec Rest

x4

+

Rest 3min

R1: 17, 42, 12

R2: 16, 50, 13

R3: 16, 48, 13

R4: 15, 45, 14

Ub except broke 1x on last DUs 

+

Row - 60cals @ 85%

3:38 about 70%