10-14

Mon 10-14-2013

AM
row 400m @90% aer
rest 1 min
x14
row times: 1:29.9. 28.9. 29.2, 29.5, 29.4, 29.4, 29.2, 29.3, 29.6, 29.5, 29.7, 29.9, 29.9, 28.9
PM
5 min @ 80-90% / rest 3 min:

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd
3 + .05mi 
4 burpee muscle-ups -- much better on gym rings (more strap) than home rings
16 pistols
3 + 1 bmu
200m row
20m bear crawl
10 box jumps 20"
2 + 200m/20m/3bj
3 hang squat cleans 155#
3 pHSPU (gym paralettes to 45/10/abmat -- easier than same setup at home ?shorter paralettes?)

3 rds + 3/1 reps, video attached --"img 135"
15 no push up burpee box jumps 16"
0.2 mile AD
2 + 15 reps
12 toes to bar
40 ub double unders
3 + 7ttb
run for meters
1000m 
150m row
10 burpees
6 power clean and jerk 95#
2 + 60m

Tue 10-15-2013 off