Saturday

April 2nd, 2016

2hr 25min

1. 5 rounds for time of:

20 Calorie Assault Bike

20 GHD Sit-ups 

= 9:55.

Assault bike at 409-500 watts! 

GHD's fast and unbroken.

I'm really stoked on this time - sub 10min!!!

2. Bench Press; 6x5 - New set every 2min: 

= 95x6-115x4.

135 x2 sets of 5 reps.

140 x2 sets of 5 reps.

145 x2 sets of 5 reps.

3. For time:

Row 500 Meters

11 Front Squats (165lbs.)

Row 500 Meters

9 Front Squats

Row 500 Meters

7 Front Squats

Row 500 Meters

5 Front Squats

Row 500 Meters

3 Front Squats

= 12:48.

Rowing at 1:47-1:53/500m.

Front squats unbroken and as fast as possible.

I'm really stoked on this effort as well!! This was a straight up pain party!! Great day of training - I definitely got fitter today!!

4. 4 rounds, not for time:

12 Strict Pull-ups 

12 Back Extensions (Weighted) 

20 Band Pull Downs (Blue Band) 

= Complete.

I did the back extensions w/ a 35lb plate.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.