Tuesday 

April 5th, 2016

2hr 30min

1. 5 rounds:

Row 500 Meters

Rest 2 minutes b/t rounds 

= 1:39.6, 1:39.2, 1:39.2, 1:39.1, 1:39.3.

1:39.2 avg/500m pace. 

Total time 16:16.

Incredibly proud of this effort!! I payed the man and made myself better today!!

2. Shoulder to Overhead; 3RM (from blocks, drop and reset each rep):

= 115x6-135x3-155x3-165x3-185x3-195x3-200x3-205x2(f3). 

3. 7-minute amrap:

1 Thruster (135lbs.)

3 Handstand Push-ups

2 Thrusters 

6 Handstand Push-ups 

3 Thrusters

9 Handstand Push-ups 

4 Thrusters 

12 Handstand Push-ups 

5/15, 6/18, 7/21 and so on....

= 6 rounds + 12 reps (7 thrusters + 5/21 hspu's). 

I'm stoked on this! I made it a lot further than I thought I would. I stayed tough on the thrusters and basically went to failure each round. All of the hspu's were unbroken. I made this one hurt bad!!!

4. 5-minute amrap:

53lb Kettlebell Swing x Max Reps

*Assault Bike 10 calories every time you break*

= 81/26 (107 reps).

Holy crap this one hurt also!! That is definitely a PR for unbroken kettlebell swings (81 reps). 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.