Monday 1/9/17

1.
Conditioning:
Rowing intervals 
For time 
Row 50 Calories
Rest 2:00 
x2
Row 40 Calories
Rest 1:30
x2
Row 30 Calories
Rest 1:00
x2
Row 20 Calories
Rest :30
x2
2:01, 2:13, 1:43, 1:45, 1:15, 1:16, :50, :48
Total time 21:21
Total calories 280 

2.
Strength:
Back squat
Every 2:30
5x5 at 235# (+5# from last week) 
235# x5 Reps x5 Sets 

No belt
(Week 5 of 5x5 cycle)

3.
Conditioning:
"Riley"
For time
Run 1.5 miles (on Trueform)
150 Burpees
Run 1.5 miles 
33:44

Running (Trueform) 10:57, 11:40/1.5 miles
Burpees 10:00/150 Reps 

4.
Accessory work:
Every minute on the minute for 10 minutes (5 Rounds) 
Odd minutes: 15 Deficit push-ups, hands on 45# plates 
Even minutes: 10 Strict pull-ups, supinated grip 
Completed as written (75/50 Reps)