November 12, 13, 2017

Sunday

Another track workout to get my Aerobic Capacity workouts in for this week

Run 2000 Meter for 00:09:11

Rest for 00:04:00

Run 400 Meter for 00:01:39

Rest for 00:04:00

Run 1000 Meter for 00:04:35

Rest for 00:04:00

Run 400 Meter for 00:01:39

Rest for 00:04:00

Run 1200 Meter for 00:05:30

Finished

Monday

We hit a long warm up that included light rowing and ring muscle ups followed by some clean work and front squats.  Then, we ended with a difficult 20 minute AMRAP

10 Thrusters 135

20 Calories on Assault

16 C2B Pullups

I got 3 rounds + 30 reps I think.  This seems kind of low when I look at the leaderboard.  Some guys are getting 5 full rounds with 155 Thrusters. Studs.