Saturday 1/14/17

1.
Warmup:
5:00 Clock
10 Calorie Ski Erg
30 Double unders
10 Walking lunges 
3 Rounds + 43 Reps (I finished round 4 after time cap) 
+
Mobility / Light stretching 
Complete 

2.
Strength:
5 Rounds
Every 4:00
12 Back rack walking lunges (6/leg), 195#
8 Bench presses, 135# 
1:11, 1:08, 1:13, 1:12, 1:16
Total time 13:16

3.
Conditioning:
AMRAP 30 minutes 
Row 300 meters 
30 Hand release push-ups 
30 Kettlebell swings, 53#
30 Calorie Assault bike 
4 Rounds + 300 Meter Row + 30 HR Push-ups + 30 KB Swings + 19 Calorie Bike 

Rowing avg. pace 1:53.2/1500m (1:02-1:09/300m) 
Hand release push-ups steady and unbroken
Kettlebell swings unbroken 
Assault bike 316-420 watts (2:04-2:08/30 cals) 

4.
Conditioning:
5 Rounds
60 Double unders
5 Bar muscle ups 
5:26

Double unders 45-15 x1 (tripped up), unbroken x4 
Bar muscle ups unbroken 

5.
Conditioning/Skill:
90-Minute BJJ class
- Warmup, jogging, burpee broad jumps, army crawls, etc.
- Drilling take downs when you are in mount 
- 4x 6:00 Rounds of sparring, 2 submissions today (!!!), 1 choke and 1 arm bar from the Oma Plato