Wed 07JAN15

8:00 AM
AD 30 sec @90%
AD slow spin 30 sec
x 25

5:30 PM
A. SJ – build to 275# in 8 sets
B. 3 sets @ increased effort per set:
15 S2OH – 115#
15 GH sit ups
15 OHS
15 strict HSPU
rest walk 1:1
+
8 min amrap @90%:
3 burpee bar MU
6 HS – 95#
12 DB lunges – 45#

rest 5 min

6 min amrap @95%:
Row 1k
30 burpees over erg
Amrap DU in remaining time

rest 5 min

4 min amrap @100%:
30 DL – 255#
30 AD cals

Scores:
A. Started at 195 went up to 275 in 10# increments.
– Felt good once the shoulders got warmed up.
B.
Set 1: 3:13
Set 2: 2:58
Set 3: 3:10
– Strict HSPU killed me. Everything was UB besides the HSPU’s. Broke these up into 3 sets of 5. The very last set of 5 was 3/2.
+
amrap 1:
5 complete rounds + 3 bar MU’s
– Harder than I anticipated. DB lunges were a lot harder than I thought.
+
amrap 2:
28 double unders (had about 15 secs left)
3:18.7 row time
– Felt like the row just drained me and then I was getting my second wind about half way through the burpees.
+
amrap 3:
1 complete round + 23 DL’s
– DL’s split into quick 10’s the first round. Second round it was 10/5/5/3. Hamstrings on fire.

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