12/29-12/31

Thursday PM:

5 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

50 double unders

--2 min recovery

5 min @ 80-85%:

5 toes to bar

7 ring dips

9 box jumps - 40"

--2 min recovery

5 min @ 80-85%:

15 kbs - 24kg

15 air squats

--2 min recovery

5 min @ 80-85%:

Row 200m

10 hand release push-ups

--2 min recovery

5 min @ 80-85%:

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

Results:

1) 5 rounds + 3 MUs - Double under got sloppy
2) 4 rounds + 5T2B + 7 ring dips + 1 Box Jump
3) 5 rounds + 10 KBS - air squats were slow
4) 4 rounds
5) 20 burpees each round

Friday 

AM

10 min EZ Run warm-up

+

4 min Airdyne @ 50%

4 min Airdyne @ 80%

3 min Airdyne @ 50%

3 min Airdyne @ 85%

2 min Airdyne @ 50%

2 min Airdyne @ 90%

1 min Airdyne @ 50%

1 min Airdyne @ 95%

+

10 min Run Cool-Down

Results:
increased intensity throughout and felt solid

PM

 skipped the Skill/breathing session:

Saturday

3 sets ALL OUT:

15 Thrusters - 115lb

15 Chest to Bar Chin-ups

Rest 10 x work time

+

3 sets ALL OUT:

9 touch n go power snatch - 115lb

9 push-up burpees

Run 30 sec

Rest 8 x work time

Results:
part 1: all unbroken about :54 seconds - video below
part 2: all unbroken - about 200 m run each round - about 1:15 for each - got tough