AM Airdyne + PM Training/MMM

AM
45 min AD easy
get off every 5 min and perform 15-25 m HS walk

Skipped. Slept in. Needed some rest.



PM
A. Push Press - 225 every 45 sec for 10 sets
Done. Felt really strong.
B. CGBP - 165# @ 10X1 x 3 reps - emom - 12 min
Done. Easy.
+
3 rds for time @ 90%:
yoke heavy 50 m
10 burpee over wall

http://www.youtube.com/watch?v=ckbJNam2z9Q&feature=youtu.be

+
10 min @ 80%:
run 200 m
row 200 m
AD .35 miles

rest 5 min

10 min @ 80%:
15 WB's
10 T2B
5 ring dips

rest 5 min

10 min @ 80%:
25 DU's
3 MU's
6 HPS - 135#

11:50
+
3 rounds
+
5 rounds + 10 Wallball
+
4 rounds + 20 du's

3RFT was tough. Gassing. Used 470# for yoke. Wall burpees were so damn fun. This was a grind. Tried to keep it at 90%. Tough combo.

The first two AMRAPS were good breathing. Then I just got tired. It is soooo freakin hot today.