Wednesday

April 20th, 2016

3hr 20min 

1. For time:

Run 200 Meters

Rest 60 Seconds

Run 400 Meters

Rest 2 Minutes

Run 800 Meters

Rest 3 Minutes

Run 1600 Meters

(Total: 3000 Meters)

= 0:35/200m, 1:12/400m, 2:36/800m, 5:20/1600m.

Total time 15:43. 

2. Front Squat; 5x3 at 80%+, New set every 2 minutes:

= 135x8-165x6-185x4.

205x3-215x3-225x3-230x3-220x3, New set every 2 minutes. 

3. Every 5 Minutes for 20 Minutes (4 Rounds):

30 Calorie Row

20 Box Jump Overs (24")

10 Front Squats (185lbs.) (From the floor) 

= 2:57, 2:56, 3:21, 3:42.

Total time 18:42. 

Row 1:19/30 calories across all 4 rounds. 

Box jump overs fast and unbroken.

Front squats 10 / 10 / 9-1 / 7-3.

I went to failure on the front squats. I held on to the barbell until I physically could not do another rep, PROUD! 

4. AMRAP 8 Minutes of:

15 Chest to Bar Pull-ups 

15 Handstand Push-ups 

= 7 Rounds + 19 Reps.

CTB pull-ups unbroken for 4 rounds, then 10-5 for 4 rounds. 

Handstand push-ups unbroken. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.