Wed 18NOV15

8:45 AM
AD 45 min
– every 15 min increase RPM by 2, build from 58. KEEP aerobic

* Stayed btw 50-60 RPM to stay aerobic.

1:30 PM
A. Snatch – build to 235# in 12 min
B. OHS @3011; 2-3 x 3; rest 2 min
+
Emom 12 min –
odd – HSC Tng x 6 – 155-185#
even – Row 16 cals + 5 burpee over erg
+
3 sets for time @90%:
Row 20 cals
25 CTB pull ups – unbroken
20 AD cals
rest walk 3 min

rest as needed

Amrap 1 sets – wall ball – 30#

Scores:
A. Completed.
B. 225, 255, 270- all x3
– These are feeling a ton better.
+
odd: all 185# and took about 15-20 sec.
even: took about 50 sec.
– This was rough. Loved it.
+
1. 3:44
2. 3:46
3. 3:51
– Rows took about 50 sec at around a 1500cal/h pace.
– All C2B’s were unbroken. Last set I lost the kip on the last 3 reps but stayed unbroken.
– AB was about 60 RPM.
+
30 wall balls
– Legs were just shot. I was jumping to hit the target after about 18 of them.

Notes:
– Legs have been shot since the thrusters on Monday. Feel fine once I’m warmed up and moving but just walking around they are freaking sore.

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