Thursday 8/25/16

 

At 0:00 start,

METCON 1:

For time

Row 1k

100 double unders 

Row 800 meters 

80 double unders 

Row 600 meters 

60 double unders 

Row 400 meters 

40 double unders

Row 200 meters 

20 double unders 

14:43

Rowing avg. pace 1:50.5/3k

Double unders unbroken 

At 20:00 start, 

METCON 2:

5 Rds

16 alternating pistols 

12 strict handstand push-ups 

8 d ball cleans 100#

7:51

Total time 27:51

Alt. pistols unbroken 

Strict hspu unbroken

D ball cleans :35-40sec/8 reps 

------------------------------------

STRENGTH 1:

Bench press; work up to a heavy triple 

95x7

115x5

135x3

150x3

160x3

170x3

STRENGTH 2:

Bench press; 4x10 at 145#

New set every 3:00

145x10

145x10

145x10

145x10

------------------------------------

COOL DOWN:

15 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete