161203

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 1:30 min @ high consistent effort

1:41.0, 1:41.2, 1:41.1, 1:40.6

Rest 4 min

Bike 4 x 40 Cals, rest 1:30 min @ high consistent effort (shoot for 2:30ish/round)
2:28, 2:27, 2:23, 2:17

+

3 sets

40 sec Hollow Hold

15 Straddle V-Ups

45 sec Arch Body Rock

Complete. 1:1 rest

P.M. MAP 7

10 min @ 80%

3 x 30 Unbroken Double Unders

20 Unbroken Wallball, 20#

15 Unbroken Toes to Bar

10 Box Jumps, 30” step down

3+28

Rest 10 min

10 min @ 80%

Ski 300m

12 CTB Pull-Ups

12 Burpees w/ DB’s- 25# (do push up part on the DB’s then stand up with them, no jump)

4+15m

Rest 10 min

10 min @ 80%

Row 30 Cals

12 Kipping HSPU’s

12 Deadlifts, 185#

4+11 cals

Rest 10 min

10 min @ 80% **goal is more than first round

3 x 30 Unbroken Double Unders

20 Unbroken Wallball, 20#

15 Unbroken Toes to Bar

10 Box Jumps, 30” step down

2+58 DU

3 rd, 2 set of DU, tripped at 28. Got off rhythm.
Was on pace to surpass 1st set by a lot; didn't execute.
After time, finished the last round and 40 ub DU.
Didn't wanna end like that.

Today I controlled my breath a lot better. Stayed under control.
Smooth and efficient. 👍