10/9/12 - MMM

Tuesday

13 min amrap @80%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @85%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @90%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

Rest 15 min 

13 min amrap @80%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @85%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @90%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

2 + 200m + 16 lungs + 16 power cleans + 200m
2 + 200m + 16 lungs + 16 power cleans + 200m + 3 pullups
2 + 200m + 16 lungs + 16 power cleans + 200m + 10 pullups + 3 hspu

Rest 15 min.

1 + 250m + 30 du's
1 + 10 situps
2 + 10 cal

First AMRAP broke power cleans in half. Everything else UB.
Second AMRAP broke power cleans in half. Everything else UB.
Third AMRAP all UB.

4th AMRAP broke t2b in half, hang cleans in 3 sets, everything else UB.
5th AMRAP broke t2b in half, hang cleans in half, everything else UB.
6th AMRAP all UB.
Whoa. Long day. I'm smoked. These amraps were easier than last week 
to me in the sense that there was so many movements.
Easier for me mentally. It was just really long today. Body is sore from yesterday.
Took a while to get moving. The first and third AMRAP were the most difficult.
The weather is starting to change so I might have to start knocking these sessions out earlier.

Summary: Monday & Tuesday
45 Squat Snatch @ 165#
90 CTB Pullups
45 Burpees

Run - 3400m
Lunges (w/50# sandbag) - 144
Power Clean (95#) - 144
Chin ups - 73
HSPU's - 63

Airdyne - 190 calories
Double Unders - 360
Back Extensions - 90
Toes to Bar - 90
Row - 1500m
Hang Power Clean - 75
Situps - 70