Training January 6th and 7th, 2013

7th

5 min @ 90%:

10 Front Squats @ 95lb

10 Box Jumps - 24" - step down

5 rds plus 3 reps

--5 min rest

5 min @ 90%:

10 Burpees - no jump @ top

10 GH Sit-ups

5 rounds plus 5 reps

--5 min rest

5 min @ 90%:

15 KBS - 24kg

15 Wall Balls - 20#

3 rounds plus 21 reps

--5 min rest

5 min @ 90%:

15 Hang Power Snatch @ 65lb

15 cals AD

3 rounds plus 15 reps

6th

5 sets:

5-7 Ring Muscle-ups

120 sec Row @ 75%

120 sec rest

+

5 min extra rest

+

3 sets:

15 C2B Chin-ups

25 Push-ups

120 sec Airdyne @ 75%

120 sec rest

muscle-ups  7,7,7,6,5

rows were ~560m

all CTB and push-ups unbroken

37cals, 40 cals, 33 cals.   Chest blew up on last set and was kinda breathing hard.