Nov 23rd

AM - Aerobic Tester

AMRAP in 10 minutes:

100 Wall Balls - 14# to 9 ft

50 Alternating DB Power Snatch @ 50lb DB

AMRAP Burpees to 6" OH in remaining time

Total Reps=166

Wall Balls went great I started with 55 then 10 then 20 then 15. The DB snatches is where I need to improve. I finished the wall balls around 4 min but the snatches took me close to 5 min leaving me with just over a minute for the burpees. Quads were hurting on the DB snatches, breathing was high too. I decided i don't like that movement. Tried to push the end but with just over a minute left i could only get 16 burpees, legs were dying.

9

PM - Airdyne MAP

20 min max cals on AD

--perform 3 rope climbs @ minutes 7,12,17

--perform 15 kbs @ 32kg @ minutes 4,9,14

192  total Cal. The times when I only had like a minute between the rope climbs and the KBS were tough, that minute seemed like a wash I wasn't really pushing on the air dyne, but rather recovering from the rope climbs and preparing for the KBS. I think the KBS were harder, they really got my breathing up.

8