Tuesday 

March 22nd, 2016

3hrs 05min

1. Warm-up

A. 3 rounds:

30 seconds of Handstand Hold

30 seconds of Rest

30 Seconds of Goblet Squat Hold

30 seconds of Rest

= Complete w/ voodoo floss.

B. 2 rounds for time of:

10 Strict Pull-ups 

10 Shoulder Press (75lbs.)

10 Calorie Assault Bike

= 2:42.

2. Back Squat; 4x4 at 80%+, Rest 2:00 b/t sets:

= 135x6-185x5-205x4.

225x4-235x4-245x4-245x4.

(4x4 back squat from 82-90%, 2:00 rest b/t sets)

3. 18-minute amrap:

Row 200 Meters

10 Clean and Jerk (135lbs.)

Rest 60 seconds 

= 6 rounds + 200m row + 3 clean and jerks.

Splits: 1:40, 1:53, 1:57, 1:48, 1:55, 1:53, 200m row + 3 C&J in :56 (18:00 cap). 

Rowing all at 1:48 avg/500m pace.

Clean and jerks all singles AFAP.

Goal was to keep my splits all under 2:00, I pretty much murdered myself to make it happen but I did it!! Stayed tough and payed the man today!!

4. 10-minute amrap:

20 Double Unders

1 Rope Climb (15')

40 Double Unders

2 Rope Climbs

60 Double Unders

3 Rope Climbs

80 Double Unders

4 Rope Climbs

100/5, 120/6, 140/7 and so on...

= 120 double unders + 5/6 rope climbs. 

Double unders all unbroken except for 1 trip on the set of 120 reps. 

Rope climbs steady but fast. 

5. For time:

40 Calorie Assault Bike

120'  Handstand Walk

30 Calorie Assault Bike

90' Handstand Walk

20 Calorie Assault Bike

60' Handstand Walk

= 8:53.

Assault bike all at 380-480 watts, pushed the pace here and held it - stayed tough. 

Handstand walks in unbroken 30' increments.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.