150311

Wednesday
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 10

156-160m each round. Did 11, cause I can't count. 

+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 10

Did airbike first. Class had intervals also, so did airbike while they were doing strength. 

First round was 14 cals. Rest of intervals were 10-12 cals. 

P.M.
3 sets @ high effort
10 TnG Power Clean, 155#
5 Muscle Ups Unbroken
Row 90 sec
rest 2 min b/w sets

2:19 (444m)

2:19 (434m)

2:24 (425m) last set of MU. Hands were slick. Still did UB, just had to slow that cycle down to make sure I didn't fail and/or rip. 

+
3 sets @ high effort
15 Ring Dips
15 Toes to Bar
25 Burpees to 6” target
rest 2 min b/w sets

2:10, 2:33, 2:57. Got rough quick. Good work though. Worst part were toes to bar. 
+
3 sets @ high effort
25’ HS Walk
25 KB Swings, 53#
Run 200m
rest 2 min b/w sets 

1:58, 1:56, 1:58. Would've been a little faster if I didn't have to turn; bandit is 20 feet across. So had to make an L. Slowed me down.