Tue 06JAN15

7:30 AM
Row 500m @1:38 pace
rest walk 2 min
x 9

Scores:
1. 1:37.8
2. 1:37.8
3. 1:37.9
4. 1:37.9
5. 1:37.9
6. 1:38.0
7. 1:38.1
8. 1:37.9
9. 1:37.9

1:00 PM
A. Emom 8 min – SC x 1 – build from 225#
B. Clean DL – build to a tough single in 6 sets – FEEL this out
+
Emom 6 min – PC x 6 – 135# + MU x 3
rest 3 min
Emom 6 min – PS x 5 – 135# + burpee x 6 – 6″
+
5 min amrap @open pace:
20 wb – 20#
30 DU
rest walk 2 min
x 2

rest 5 min

5 min amrap @90%:
12 bj – 24″ – practice cycling
12 CTB chin ups
AD 12 cals
rest walk 2 min
x 2

Scores:
A. 225, 235, 245, 255, 265, 275, 280, 290
– Pulls feel good. Getting out of the bottom is what has been harder lately.
B. 315, 330, 340, 350, 360, 370
– Felt fine.
+
Emom 1:
– Completed all UB. Took btw 30-40 sec each minute. MU’s felt really good.
Emom 2:
– Completed bar work UB. Burpees burned the quads. This was harder than expected. Also took 30-40 sec. each minute.
+
Amrap 1 set 1: 4 complete rounds + 8 wall balls
– All UB. Each round about 70 sec.
Amrap 1 set 2: 4 complete rounds + 1 wall ball
– All UB. Transition times btw movements got slower bc I needed to breathe a bit. Legs and lungs felt fine throughout the entire workout. Shoulders were what was starting to get tired.
Amrap 2 set 1: 2 complete rounds + 6 cals on AD
– C2B’s split up into 4’s. Shoulders were just exhausted by this point.
Amrap 2 set 2: 2 complete rounds + 9 cals on ADf

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