Thursday 1/5/17

1.
Warmup:
(Not for time)
40-30-20-10
Airdyne bike calories
Air squats 
+
Mobility / light stretching 
Complete

2.
Conditioning:
5 Rounds
Row 60 Calories
Rest 2:00 b/t rounds
2:38, 2:42, 2:41, 2:42, 2:41
Total time 21:24
Total calories 300

Rowing 1250-1650 cal/hr pace 

3.
Strength: 
Every minute on the minute for 12 minutes 
Minutes 1-4: 5 Bench presses, 135#
Minutes 5-8: 4 Bench presses, 145#
Minutes 9-12: 3 Bench presses, 155#
Complete, 4x5 at 135#, 4x4 at 145#, 4x3 at 155# (EMOM) 

4.
Conditioning:
AMRAP 20 minutes 
10 Bar muscle ups 
20 Calorie Airdyne bike
30 Wall balls, 20#
40 Burpees
50 GHD sit-ups 
60 Double unders 
2 Rounds + 14 Reps (434 Reps) 

Bar muscle ups unbroken x1, 6-4 x2
Airdyne bike :45-:50/20cals
Wall balls unbroken x2
Burpees 2:20-2:30/40 Reps
GHD sit-ups unbroken x2
Double unders unbroken x1, 3 sets x1 (tripped up) 

5.
Accessory work:
Bent over barbell row 
Every 2:30 
5x12, moderate weight 
95# x12 Reps x5 Sets