07/18/2013

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1

PM
A. emom - PC TnG x 3 60-70% of 1rm - 8mins (tech focus)
B. dead hang to inverted on rings/pistol/rope climb/strict HSPU - skill work 15mins
+
10 min amrap 90% effort
Run 200m
15 unbroken wall balls 20# 10' target
7 burpees

rest 5mins

5 min amrap 90% effort
20 DU
3 HSPU
6 PS 75#

AM

Really hammering the AD. 85% efforts were all above 80rpm, some 82. Felt good.

PM

A. 165-7, 175-1...first cleans in a long time. Felt good.
B. Completed

1st - 4rds + 15WBs
2nd - 5rds + 20DUs

It is freaking hot.