Friday 

April 15th, 2016

3hr 20min

1. Rowing:

50-40-30-20-10 Calories for time (150 Cals)

Rest :60 Seconds b/t Sets

= 1:52, 1:38, 1:12, :48, :21.

Total time 9:51.

Row 1450-1800cal/hr pace.

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x1-245x1-265x1-275x1-285x1 (PR).

255x5 (PR). 

3. "Linda"

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

Deadlift 1.5 Bodweight (220lbs.)

Bench Press Bodyweight (145lbs.)

Squat Clean .75 Bodyweight (110lbs.)

= 13:35.

Deads unbroken.

Bench 10 / 6-3 / 5-3 / 4-3 / 4-2 / 3-2 / 2-2 / 2-1 (failed 3rd rep) / 1-1 / 1. 

Squat cleans TnG unbroken.

I failed my 3rd bench press on the round of 3, but at least I didn't let the fear of failure stop me from trying!! I'm stoked on my time regardless!!

4. 5 Rounds for time of:

20 Calorie Assault Bike*

20 Pull-ups 

Rest :60 Seconds b/t Rounds

*20 Cal Assault Bike must be completed in under :60 seconds*

= 1:11, 1:14, 1:18, 1:27, 1:40.

Total time 10:59. 

Assault bike :49 / :51 / :53 / :57 / :57. 

Pull-ups 20 / 20 / 20 / 12-8 / 12-8.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.