161119

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 2 min @ high consistent effort

1:41.9, 1:43.0, 1:42.1, 1:43.2

Rest 4 min

Bike 4 x 40 Cals, rest 2 min @ high consistent effort
2:03, 2:07, 2:13, 2:10
Went out way too hot on first. Did like 20 cals in 48 secs. 😬

+

3 sets

20 sec Hollow Hold

10 Straddle V-Ups

30 sec Arch Body Rock
Complete. (1:1 work/rest for sets)

P.M. Mix and Match MAP 5

5 sets, increase pace each time, rest 4 min b/w sets

15 Wallball, 20#

15 KB Swings, 53#

15 Box Jumps, 24” step down

60 DU’s

15 Burpees

15 Hang Power Snatch, 75#
(3:41)

**Round 2 order- HPS, Burp, DU, BJ, KBS, WB (3:29)

R3- KBS, HPS, Burp, WB, DU, BJ (3:25)

R4- DU, WB, HPS, Burp, BJ, KB (3:30) think I did extra DU 🙃

R5- BJ, DU, KBS, HPS, WB, Burp (3:23)