Tuesday

May 24th, 2016

3hr 25min

1. Every 2 Minutes for 10 Rounds:

15 Calorie Assault Bike

1 Legless Rope Climb (15') 

= :47, :55, :55, :53, :54, :55, :59, 1:00, 1:00, 1:04. 

Total time 19:04. 

Assault bike :33, :39, :38, :35, :35, :33, :37, :35, :36, :34 /15cals. 

Legless rope climbs AFAP. 

2. Push Press; 5x6 at 80%+, New set every 2 minutes:

= 95x10-115x6-135x2.

140x6-145x6-150x6-155x6-160x6. 

(80-91%) 

3. AMRAP 7 Minutes of: 

1 Thruster (135lbs.)

1 Muscle Up

2 Thrusters

2 Muscle Ups 

3 Thrusters 

3 Muscle Ups 

4 Thrusters 

4 Muscle Ups

5,5,6,6,7,7...And so on. 

= 7 Rounds + 2 Reps. 

Thrusters unbroken x6 / 5-2 / 2-cap. 

Muscle ups unbroken x5 / 3-3 / 3-2-2. 

4. AMRAP 10 Minutes of:

15 Calorie Ski Erg

6 Bench Press (135lbs.)

= 6 Rounds + 1 Rep. 

Ski erg 1200-1400cal/hr pace (:40-45sec/15cals). 

Bench press unbroken x2 / 3-3 / 4-2 / 3-3 / 3-2-1. 

1:38/round x6+ rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.