Monday 

March 28th, 2016

2hr 45min

1. 10 rounds for time of:

20 Calorie Row

15 Calorie Ski-Erg 

= 21:26. 

Rowing all at 1200-1400cal/hr pace.

Ski erg all at 1100-1300cal/hr pace.

I went HARD on this!! 21+ minutes of hard work and pain!! I definitely got a little bit fitter today because of this!!

(200 calories rowing + 150 calories ski-erg)

2. 9-minute emom:

Min 1-3: 3 Power Clean & Jerks @ 155lbs.

Min 4-6: 2 Power Clean & Jerks @ 165lbs.

Min 7-9: 1 Power Clean & Jerk @ 175lbs.

= Complete.

Played with a wider grip here, felt good!

3. 5 rounds for time of:

21 Calorie Assault Bike

7 Tire Flips (heavy)

= 9:20.

Assault bike all at 392-500 watts, crushed this!! 

Tire flips all as fast as possible, didn't stop. 

Nasty quad and lung burner!! Wow!! I really put out on this and stayed tough on the assault bike. 

4. 4 rounds of:

12 DB Bench Press (2x 45lb DB's)

12 Strict Handstand Push-ups 

Rest 2 minutes b/t rounds 

= Complete, that was pretty nasty! 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.