AM
row 500m @90% aer
rest 90 sec
x4
rest walk 3 min
x3
set times:
1:52.8, 52.7, 52.9, 53.0
1:51.6, 52.8, 52.4, 52.6
1:52.2, 52.2, 52.2, 51.9went out at an easier pace than last week because i was feeling a little tired and didn't want to burn out as i did the week prior.
PM
6 min @ 80-90% / rest 3 min:
40 ub double unders
6 chin ups
6 power snatch 65#
3 rd + 28du
3 pHSPU
5 toes to bar
5 rd
150m row
8 back extensions
100m shuttle run
3 rd + 150m
20m hs walk
10 jump switch lunges
3 rd? + 5m hs walk
row for meters
1513m (1:58.9 pace)
3 muscle-ups
40m Farmer's Walk 2pd/h
3 rd + 1 mufailed a couple reps mu
0.3 mile AD
6 burpees
10 push press 75#
3 rd + 0.2mi
Tue 11-5-2013 off
6 chin ups
6 power snatch 65#
3 rd + 28du
3 pHSPU
5 toes to bar
5 rd
150m row
8 back extensions
100m shuttle run
3 rd + 150m
20m hs walk
10 jump switch lunges
3 rd? + 5m hs walk
row for meters
1513m (1:58.9 pace)
3 muscle-ups
40m Farmer's Walk 2pd/h
3 rd + 1 mufailed a couple reps mu
0.3 mile AD
6 burpees
10 push press 75#
3 rd + 0.2mi
Tue 11-5-2013 off
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