Wednesday 1/11/17

1.
Conditioning:
For time
50 Double unders
10 Power cleans, 135#
40 Double unders
8 Power cleans, 145#
30 Double unders
6 Power cleans, 155#
20 Double unders
4 Power cleans, 165#
10 Double unders
2 Power cleans, 175#
*One barbell change weights 
6:57

Double unders unbroken 
Power cleans one t&g set, mostly fast singles 

2.
Conditioning:
6 Rounds
4:00 On, 2:00 Off
20 Calorie Row
20 Wall balls, 20#
20 Calorie Airdyne bike 
AMRAP 8 Pull-ups + 8 Push-ups  
Rd 1) 2 Rounds + 11 Reps 
Rd 2) 2 Rounds + 4 Reps
Rd 3) 2 Rounds + 5 Reps
Rd 4) 2 Rounds + 4 Reps
Rd 5) 2 Rounds + 6 Reps
Rd 6) 2 Rounds + 7 Reps 
Total) 229 Reps (+Row/WB/Bike = 589 Reps) 
Total time 34:00

Rowing 1250-1500 cal/hr pace (:50-:54/20 cals) 
Wall balls unbroken 
Airdyne bike 58-65 RPM's (:50-:57/20 cals)
Pull-ups unbroken
Push-ups unbroken 

3.
Accessory work:
2 Rounds (Not for time)
50 Back extensions, bodyweight 
5:00 Hip flexor stretch (Rd 1 R, Rd 2 L) 
Completed as written (100 Reps/10:00)