oct-nov

Wednesday 10-31-2012 
4 x 5 min amrap @85-90% aerobic, 3 min rest

30 double unders
10 burpees

5 rds 

Row 200m

10 kbs 1.5 pood

3 rds + 170m

50 double unders

10 toes to bar

2 rds + 50du/7ttb

(inside, started this downstairs, finished upstairs, DU both places were a mess and very broken up) 

Row 200m

10 burpee box jumps 24"

2 rds + 190m

(very rainy, i was over-cautious coming off the box because so slippery out)

Thurs 11-1-2012 

off road trail run: trail running in the woods at colby college, really nice

Run 10 min z1 ~8 min
+

Run 120 seconds @90% aerobic effort unless i'm running uphill i feel like terrain/roots/slippery leaves limit aerobic effort a bit . . . is this ok?
Rest 60 seconds
x15

+
Run 10 min z1 <5 min
+

A. Amrap unbroken "rope/towel" chin ups x5; rest 90 seconds bw attempts

Reps: 7-8-8-5-7

Fri 11-2-2012 off