12/29 - 12/30

Mon 12/29:

20 min aerobic warmup

For time:

Row 1000m

50 Thrusters 45lb bar

30 Pullups

*Time: 6:38. First time doing in a year. Felt great. Could have shaved about 20-25 seconds off in row time and transitions. But overall felt really good. 

10-15 min c/d

Tue 12/30:

am:

10 min aerobic w/u

2 rounds:

30 sec Assault Bike Sprint for max cals

1. 35 cals. 

2. 30 cals.

rest 3 min

45 sec Row for max meters

1. 299M 

2. 301M

rest 4 min

1 min max Burpees

1. 25

2. 25

rest 5-8 min for full recovery

*engine was feeling really good on this one. only thing that slowed me down was lactic acid build up in the quads that hit me halfway through the first round of burpees. Was able to recover pretty well between rounds. 

+

when done,

3 x 5 OH Squats, bar only @4040 tempo

(light, strict 4 sec up & down. Narrow grip as you go to stretch the shoulders, and keep elbow crease pointed upward)

pm:

10-15 min aerobic warmup

For time: (practice pacing - I'd row at around your 3k pace until the 500m round)

1000m Row

100 Double Unders

750m Row

75 DUs

500m Row

50 DUs

250m Row

25 DUs

*Time: 14:24 @ 80% pace. 

+

10-15 min c/d