Wednesday

April 27th, 2016

3hr 30min

1. Running: 

Every 3 Minutes for 18 Minutes (6 Rounds),

Run 400 Meters wearing a 20lb. Weight-Vest

(Total 2400 Meters) 

= 1:24, 1:22, 1:20, 1:18, 1:17, 1:16. 

Total time 16:16. 

2. Squat Clean; 6x2 at 80%+, New set every 2 minutes:

= 135x4-155x3-175x2.

185x2-190x2-195x2-195x2-195x2-195x2, New set every 2 minutes. 

3. AMRAP 20 Minutes of:

100 Meter Farmer Carry (Two 53lb. KB's)

20 Box Jump Overs (24")

20 Kettlebell Front Squats (Two 53lb. KB's)

20 Push-ups 

= 6 Rounds Even. 

Farmer carries unbroken. 

Box jump overs unbroken.

Kettlebell front squats unbroken until round 6 (19-1). 

Push-ups 12-8 x6 rounds.

3:20/round x6 rounds. 

4. AMRAP 8 Minutes of:

30 Double Unders

4 Bar Muscle Ups

Rest :30 Seconds 

= 8 Rounds + 30 Reps. 

Double unders unbroken.

Bar muscle ups unbroken.

:27sec/round x8+ rounds.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.