11-11

Mon 11-11-2013

AM

row 500m @90% aer
rest 90 sec x7
rest walk 5 min x2

times: 1:52.2, 52.1, 52.0, 52.4, 52.1, 52.5, 52.6 /walkrest/ 1:52.3, 52.4, 52.4, 52.5, 52.6, 52.5, 52.5 

PM

i did this without first looking at the numbers from when i had done similar workout a month ago -- wanted to go by feel rather than aim for a certain # rounds/reps. [those 10/14 scores are bracketed.] on several, took extra rest because i didn't have my stuff organized in time. 

5 min @ 80-90%/ rest 2:30

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd

3 rds + 0.1mi [3 rds + 0.05mi]

4 burpee muscle-ups
16 pistols

2 rds + 4/10 [3 rds + 1] 

200m row
20m bear crawl
10 box jumps 20"

3 [2 rds + 2/200/3] 

3 hang squat cleans 155#
3 pHSPU

4 + 1hsc[3 rds + 3/1] 

15 no push up burpee box jumps 16"
0.2 mile AD

2 + 0.2mi/10--I messed up order and started on AD[2 rds + 15] 

12 toes to bar
40 ub double unders

3 rds + 12ttb, 35du [3 + 7 ttb] 

run for meters

1050m [1000m] 

150m row
10 burpees
6 power clean and jerk 95#

2 rds + 25m [2rds + 60m] 

Tue 11-12-2013 off