170114

Saturday

A.M. Ski + Bike + Core

Ski 15 min @ smooth effort

Bike 15 min @ smooth effort

Ski: 1:59.8 avg/500m, 3755 m
Bike: 203 cals, 300-330 watts avg, 9371m
Smooth. 👌

+

3 sets

5 Straight Leg Raises on Stall Bars

35 sec Hollow Hold

12 Straddle V-Ups

45 sec Sorenson Hold

Complete. 1:1 work/rest.

P.M. Press int + MAP 6 (7/7)

5 rounds for time:

7 Power Snatch, 155#

7 HSPU’s

14 Pistols

**goal is 7 minutes

6:13

Rest to full recovery

7 min @ high consistent effort

21 Wallball, 20#

21 Toes to Bar (start w/ 7’s)

4+21 wall balls

Rest 7 min

7 min @ high consistent effort

21 Cal Row

7 Muscle Ups

3+7 cals