161018

Tuesday

A.M. Ski/Bike Intervals + UB Strength

12 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Ski: 1:41.0 avg
Bike: ~644-650, 12 cals

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 4-5, rest 60 sec
155x4.4.4.4

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec
75 across

A3. Inverted Hang to Hang as controlled as possible, 4 x 2-3 reps, rest as needed **focus on keeping as tight hollow position as possible, passing through front lever
Complete

P.M. Self-paced EMOM’s

A1. Muscle Ups, 30 sec AMRAP
10

A2. GH Sit Ups, 20 sec AMRAP
12-13

A3. Power Clean to OH @ 135#, 25 sec AMRAP

11

A4. Ski Cals, 20 sec AMRAP
11 cals

A5. Burpees, 30 sec AMRAP
17

+

8 min EMOM

50% Muscle Ups from A1.
5 across

Rest 3 min

8 min AMRAP

50% Power clean to OH + 50%GH Sit Ups each min
6 + 7 across.

Rest 3-5 min

10-12 min EMOM

50% Cals on Ski Erg + 50% Burpees
6 cal +9 burpee
did 9 rounds by mistake. Finished 9 right at time. (Thought it was 10😬)

+

3 rounds for time

Row 250m

12 Burpees Over Erg

15 KB Swings, 80# (did 88#, didn't have 80)

8:47