Mon 28NOV16

Daily Vlog

AM

5 sets @consistent effort:
Row 300m
6 bj – 24″
Run 100m
6 burpees
rest walk 1 min
rest 10 min
5 sets @ consistent aerobic effort:
AD 12 cals
45 DU
Ski 150m
6 GH sit ups
rest walk 2 min

1. 2:44
2. 2:37
3. 2:40
4. 2:41
5. 2:37

1. 3:16
2. 3:13
3. 3:04
4. 3:13
5. 3:07
*Subbed 12 cal row for ski

PM
A) Reverse Hyper: 12,12,12,12; rest 3-5 min

50, 60, 60, 70

B)Halting Snatch Deadlift: 3,3,2,2,1,1; rest 3-5min

225, 240, 255, 275, 295, 310

C) Snatch High Pull: 3,3,2,2,1,1; rest 3-5 min

225, 235, 245, 255, 265, 275

D) Emom 12 min –
odd – Snatch from blocks x 1 – 245#
even – MU x 6-8

Snatches- 3 misses… tough. see comments.
MU- all 8 UB. BOOM!

E) FT:
50 pistols – 1.5pd
100 DU
30 alt DB snatch – 100#
100 DU
10 OHS – 225#

13:29
– way too slow.
– DU: UB, 1 miss
– OHS: UB

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