12-18

Thu 12-19-2013

10 min amrap @80%
50m single arm FW 2pd L
50m single arm FW 2pd R
3 ub muscle-ups
4 rds + 100m FW

video last set mu:

rest 5 min

10 min amrap @80%
12 ground to overhead 95# (did as c&j)
0.2 mile AD
50 double unders
3 rds + 7 ground-to-overhead
du all unbroken, felt great, broke up g2o 5-4-3 after first set of 12.

rest 5 min

At 80%:
3 mile airdyne (subbed for 2k run so i could stay inside)
9:26

rest 5 min

10 min amrap @80%
2 burpee box jumps 30"
4 muscle-ups in singles
40 ub double unders
3 rds + 2bbj,4muif unbroken double unders are a barometer for keeping it 80%-aerobic-manageable, then i went out too hot somewhere. first set did 38x-40. second set a mess: 16x-15x-5x-40. third set only was ub the first time. video mu sets 3,4:

Fri 12-20-2013 off

still fighting off that cold, ready for today off to drink some tea, eat some soup, go to bed early