Wednesday 

May 11th, 2016

3hr 45min/am+pm

Session 1:

1. For time:

80 Double Unders

40 Calorie Ski Erg

60 Double Unders

30 Calorie Ski Erg

40 Double Unders

20 Calorie Ski Erg

20 Double Unders

10 Calorie Ski Erg

= 8:09.  

Double unders 3-4 trip ups, ski erg + double unders = nasty combo!

Ski erg 1200-1400cal/hr (20-22cal/min pace). 

2. Squat Clean; 3 Reps at 80% EMOM for 5 Minutes: 

= 115x5-135x4-155x3-175x2.

3 Squat Cleans at 185lbs (82.5%) EMOM for 5 Minutes.

3. For time:

30 Thrusters (95lbs.)

Run 400 Meters

20 Thrusters 

Run 400 Meters

10 Thrusters 

Run 400 Meters 

= 7:32.

Thrusters unbroken! Victory is all mine! 

Running 1:30-1:40/400 meters. 

4. AMRAP 15 Minutes of:

20 GHD Sit-ups 

20 Burpee Pull-ups (Strict Dead Hang) 

= 5 Rounds + 18 Reps. 

GHD sit-ups fast and unbroken.

Burpee pull-ups dead hang ~2:00/20 reps. 

2:52/round x5+ rounds. 

5. 4 Rounds:

8 Bench Press (135lbs.)

Rest :60 Seconds 

12 Strict Dips 

Rest :60 Seconds 

= Complete, 32/48 Reps. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

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Session 2:

7. 10 Rounds for time of:

10 Calorie Assault Bike

10 Wall Balls (20lbs.)

= 10:26. 

Assault bike 375-500 watts. 

Wall balls unbroken. 

1:02/round x10 rounds. 

+ 2-minutes of pigeon stretch per leg.