Thursday

March 17th, 2016

2hr 45min

1. Warm-up

A. 4 rounds:

:30 seconds of handstand hold

:30 seconds of rest

= Complete w/ voodoo floss.

B. 3 rounds for time:

12 Hybrid Kettlebell Swings (70lbs.)

12 Calorie Assault Bike

= 3:51.

2. Every :30 seconds for 10 rounds: 

1 Snatch at 80% (140lbs / 82%) 

= 95-115-125 x pause at knee, hip, floor.

135x1. 

140lbs/82% x 1 x 10 sets on the :30sec. 

3. With a running clock,

"Josh"

For time:

21 Overhead Squats (95lbs.)

42 Pull-ups 

15 Overhead Squats 

30 Pull-ups 

9 Overhead Squats 

18 Pull-ups 

= 4:24. 

Rest 3 minutes then...

For time:

42 Kettlebell Swings (53lbs.)

21 Burpee Box Jumps (24")

30 Kettlebell Swings 

15 Burpee Box Jumps 

18 Kettlebell Swings 

9 Burpee Box Jumps 

= 7:27. 

(Total time 14:51)

Overhead squats all unbroken.

Pull-ups 42 unbroken / 12-10-8 / 7-6-5. 

4:24 is a :20 second PR on "Josh"!!

+

Kettlebell swings all unbroken!! It was a good fight!! 

Burpee box jumps as fast as possible, kept moving. 

4. Cool down/Flush:

25-minutes of Assault Bike at an easy pace

= Complete. 171 calories / 7.6 miles, nice and easy.

3-minutes of hip flexor stretch per leg

= Complete.