Friday

April 22nd, 2016

3hr 30min

1. 8 Rounds for time of: 

Row 25 Calories

Rest :60 Seconds b/t Rounds

(Total 200 Cals) 

= :52, :55, :54, :55, :54, :56, :55, :57.

Total time 14:18.

Row at 1600-1900cal/hr pace.

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x1-245x1-265x1-285x1-290x1 (PR).

260x5 (PR). 

3. 7 Rounds for time of:

7 Thrusters (100lbs.)

7 Burpees to 6" Target

= 5:12.

Thrusters unbroken.

Burpees to target AFAP. 

Zero transitions.

This was a mental victory, I got better today. 

4. Bench Press; 5 Rep Max: 

= 95x7-115x5-135x3-155x1-165x1-175x1 (PR). 

155x5 (PR). 

5. 10 Rounds for time of:

10 Calorie Assault Bike

1 Rope Climb (15') 

Rest :30 Seconds b/t Rounds 

= 10:13.

Assault bike :22-27sec/10 calories.  

Rope climbs ~2 pulls/15ft. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.