Friday 1/27/17

1.
Conditioning: 
4 Rounds
50 Double unders
15 Calorie Assault bike
50 Double unders 
Rest :60 b/t rounds 
1:56, 1:51, 1:51, 1:47
Total time 10:25

Double unders 50/38-12(tripped), 50/50, 50/50, 50/50
Assault bike 390-700 watts (:41-:43/15 cals) 

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 245#
Minutes 5-8: 2 Back squats, 255#
Minutes 9-12: 1 Back squat, 265# 
Completed as written, 4x3 at 245#, 4x2 at 255#, 4x1 at 265# (EMOM) 

3.
Conditioning:
AMRAP 25 minutes 
25 Calorie Row 
20 Kettlebell snatches, 53# (10/arm) 
15 Box jump overs, 30" 
7 Rounds + 30 Reps (450 Reps) 

Rowing 1260-1400cal/hr pace (1:09-1:13/25 cals) 
Kettlebell snatches 10/10 (UB) x7+ rounds
Box jump overs fast and unbroken 

4.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, jogging, shuffling, shrimping, forward and backward rolls, etc. 
-Drilling an arm over takedown when someone grabs your collar, and getting to side control from half guard 
-3x 6:00 Rounds of sparring