Wednesday 

February 10th, 2016

3hr 20min

1. Warm-up

8-minute amrap at 80% effort:

10 Hip Extensions 

10 Goblet Squats (53lbs.)

10 GHD Sit-ups 

10 Kettlebell Swings (53lbs.)

= 4 rounds + 15 reps. 

2. 5-minute emom:

4 Front Squats at 82% (200lbs.)

= 135x6-165x4-185x2.

200x4-200x4-200x4-200x4-200x4.

(5x4 FSQ at 200lbs. / 82% across emom). 

3. 8 rounds for time of:

4 Power Cleans (175lbs.)

8 Strict Pull-ups 

= 10:52.

Power cleans all singles (87.5% of 1rm).

Strict pull-ups all unbroken, was a good fight.

Almost had sub 10-min, failed 2 power cleans on the 8th round but that means I was pushing my limits and not afraid of failure. 

4. 18-minute amrap:

80 Double Unders

60 Wall Balls (20lbs.)

40 Calories on the Rower

20 Double Kettlebell Deadlifts (70lb KB's)

Rest 2 minutes b/t rounds 

= 2 rounds + 135 reps (55 wallballs on round 3). 

5:33, 5:51, 2:36/135 reps (18min cap). 

Double unders all unbroken.

Wall balls 2x60 and 1x55 (time cap) all unbroken!! So proud of this!

Rowing all at 1100-1400cal/hr pace.

Double KB deadlifts all unbroken. 

5. 5 rounds:

Row 400 Meters

Rest 60 seconds 

= 1:18.2, 1:19.9, 1:20.6, 1:20.6, 1:20.3.

Total time 10:39. 

1:39.9 average 500m pace through 2000 meters of intervals. 

+10-minutes of Assault Bike at easy pace.