2/9/13

Part 1:
For time:
50-40-30-20-10
Airdyne Calories
Unbroken Double Unders
8:26, tripped @ 25 on set of 40 DU..20 second waste of time.
Vid: http://youtu.be/nBFCUJ0BhTo 
Rest 15 Minutes
For time:
1-3-5-7-9 Power Snatches
9-7-5-3-1 Overhead Squats
3:05
Vid: http://youtu.be/jhpngrZW1TQ 
Rest 15 Minutes
5 Minute AMRAP @ 90% (pace testing)
15 KBS 2pd
15 Burpees
3+15, easy pace, could have held this for at least another 5 minutes.

Part 2:
30 Minute Recovery Row
1:57.9/500m, 7632m, 15 s/m the whole time.  HR @ 138 40 seconds post row
 


Really happy with today in general.  Would have been right at 8 flat if i hadn't tripped on the set of 40.  Wanted sub 3 on the 2nd one but legs didn't have it after airdyne.  Most pleased with the 5 minute amrap...breathing was completely controlled and burpees were easy.  Only thing was shoulders/traps starting to get lactic on swings but could have held that pace for at least another 5 minutes...would have probably broke swings into 10/5 after that but definitely thinking I have 9ish+ rounds on the 15 minute amrap when it pops up (on a good day).