Tuesday 

March 29th, 2016

2hr 15min

1. 4 rounds: 

10 Calorie Assault Bike

10 Thrusters (45lbs.) 

= 3:50.

2. Front Squat; Every 2 minutes for 10 minutes: 

11 Reps at 165lbs.

9 Reps at 185lbs.

7 Reps at 195lbs.

5 Reps at 205lbs.

3 Reps at 215lbs.

= Complete!

That was nasty!! I'm stoked to hit all of these numbers on the 2 minute. 

3. 15-minute amrap:

5 Thrusters (135lbs.)

5 Calorie Row

5 Thrusters 

10 Calorie Row

5 Thrusters

15 Calorie Row  

5 Thrusters 

20 Calorie Row

5 Thrusters

25 Calorie Row

...and so on, adding 5 Calories to the Row every round. 

= 8 rounds even (finished 40 calorie row at buzzer). 

Rowing all at 1100-1400cal/hr pace, kept it steady so I could crush the thrusters. On the last round I hit the last 40 calorie row in 1:53 - emptied the tank!! I wanted those 40 cals!! 

Thrusters all unbroken! I'm stoked, that was my goal. 

4. 10-9-8-7-6-5-4-3-2-1 reps for time of:

Strict Pull-ups 

50-Yard Sled Push (190lbs.) after each set of pull-ups 

= 10:55.

Strict pull-ups all unbroken.

Sled pushes all steady pace, I didn't stop moving - it was a grind! 

Legs and lungs were on fire! 

5. Cool down/Flush:

10-minutes of Assault Bike at easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.