Saturday

April 9th, 2016

2hr 50min

1. 5 Rounds for time of:

21 Calorie Row

15 Calorie Assault Bike

9 Burpees to 6" Target 

= 13:28.

Row at 1300+ cal/hr pace. 

Assault bike at 350-450 watts.

Burpees to target as fast as possible.

Zero transition times. 

My previous time on this workout was 13:34, so I PR'd by 6 seconds today! 

2. Power Clean; 1-Rep Max:

= 115x5-135x5-155x4-165x3-175x1-185x1-195x1 (Tie PR 1RM PC). 

3. 5 Rounds for time of: 

Run 400 Meters

10 Power Cleans (165lbs.)

= 14:58.

Runs steady but fast (1:28-1:40/400 meters).

Power cleans all singles as fast as possible. 

Zero transitions, belted up and grabbed the bar. 

4. For time:

42-30-18 reps of,

Handstand Push-ups

Push-ups 

= 7:17

Hspu's 42 / 18-12 / 18.

Push-ups 11-11-10-10 / 12-10-8 / 6-6-6. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.