Friday

April 1st, 2016

2hr 45min

1. 10 rounds:

Row 250 Meters

Rest :90 seconds b/t rounds

= :47.5, :48.3, :47.5, :47:0, :46.5, :46.5, :46.3, :46.4, :46.4, :46.5.

(1:33.8 avg/500m pace)

(Total time 21:19)

Damn this hurt! I killed the bitch and payed the man on this! 

2. Deadlift; 5x3 at 80%+: 

= 135x6-225x5-275x4.

295x3-305x3-315x3-325x3-330x3.

*No belt all the way up to 325lbs.* 

(5x3 deadlift from 85-95%, ~2:00 rest b/t sets)

3. 5 rounds for time of:

20 Wall Balls (20lbs.)

10 Deadlifts (225lbs.)

= 6:18.

Wall balls unbroken until last round (14-6).

Deadlifts unbroken until last round (5-5).

That was nasty!! Rich Froning got 6:20 on this workout. I pretty much blacked out on the last round to try to beat him. I got him by 2 seconds ;). 

4. 10 rounds for time of:

10 Calorie Assault Bike

5 Strict Handstand Push-ups (narrow/games standard) 

= 8:35. 

Assault bike at 400-550 watts.

Strict hspu's unbroken.

Zero transition times. 

I came out hard on round 1 and just hung on.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.