Thursday 12/22/16

1. Conditioning:

5 Rounds

15-12-9-6

Calorie Row

Calorie Assault bike

Rest 3:00 b/t rounds 

5:21, 5:42, 5:36, 5:56, 5:40

Total time 40:15

Rowing 1290-1700 cal/hr pace

Assault bike 331-400 watts

2. Strength:

Bench press

Every 3:00

6x6, heavy 

145# x6 Reps x6 Sets 

3. Conditioning:

"Mary XXX"

AMRAP 20 minutes 

10 Handstand push-ups

20 Alternating pistols 

30 Pull-ups 

15 Handstand push-ups 

30 Alternating pistols 

45 Pull-ups 

20 Handstand push-ups 

40 Alternating pistols 

60 Pull-ups 

25 Handstand push-ups 

50 Alternating pistols 

75 Pull-ups 

30/60/90...And so on 

Completed 25/50/75 + 60 Reps (480 Reps)

Handstand push-ups unbroken 

Alternating pistols unbroken, 25-28 rep/min pace

Pull-ups 30 x1, 20-10-10-5 x1, 20-10-10-10-10 x1, 20-10-10-10-10-9-6 x1

+ Cool down