10-28

Mon 10-28-2013

AM

row 500m @90% aer

rest 90 sec
x5
rest walk 4 min
x2

1:49.7, 48.9, 48.9, 48.9, 48.8 . . . . 1:49.9, 53.5, 55.0, 54.6, 52.5

not sure what happened, pacing felt okay on the early sets but hit the wall in set 7

PM

6 min @ 80-90%:
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50 m - switch hands at 25 m

2 rd + 200m/3mu 

rest 3 min
6 min @ 80-90%
HS walk 10 m
10 pistols total
60 DU's unbroken

3 rd + 2m hsw 

rest 3 min
6 min @ 80-90%
AD for cals aer

1.89 miles 

rest 3 min
6 min @ 80-90%
0.2 mile AD
10 burpees
7 chin ups

3 rd + 0.2mi/7 burpee 

rest 3 min
6 min @ 80-90%
5 ub toes to bar
20 DU's

9 rd + 5ttb/13du 

rest 3 min
6 min @ 80-90%
row 150m
5 kb swings 1.5pd
10 pushups

4 rd + 70m 

Tue 10-29-2013 off