Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

36:49 - 1:20 PR! 

(Previous Best - 38:09 on 9/21/17)

Max HR - 190

AVG HR - 167

210 Kettlebell Swings and 4000m of running.

“Juke Box Hero”...

Ten rounds of:
10 Russian Kettlebell Swings (53)
5 Trap Bar Deadlifts (155)
200M Hill Run
24:41

"Lava Flow"...

21 HSPUs

200M Run

21 Ring Dips

200M Run

15 HSPUs

200M Run

15 Ring Dips

200M Run

9 HSPUs

200M Run

9 Ring Dips

200M Run 

19:22 Rx 

HSPUs & Ring Dips strict 

"Roller Coaster” ...

Run 200M 
15 T2B 
Run 400M 
15 T2B 
Run 600M 
15 T2B 
Run 800M 
15 T2B 
15:43 Rx

T2B: 8/7,8/7,8/7,15

“Rum Runner"...

•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

26:38 Rx 

Splits: 6:22/13:06/18:54/23:33/26:38 p (split time are BEFORE minute rest) 

Brutal after my 2500M of rowing this morning!

"Breakout"...

200M Run

50 Abmat Sit Ups

400M Run

40 Abmat Sit Ups

600M Run 

30 Abmat Sit Ups

800M Run 

20 Abmat Sit Ups

15:04 Rx

Felt good to run outside! 

Mental Victory: Abmat Sit Ups - Unbroken

"Fraggle Rock"...

5 rounds for time:
200M Run
10 Toes-to-Bar
8:52 Rx

Last round of T2B was brutal!

"Flux Capacitor"...

600M Run
60 Air Squats
400M Run
40 Air Squats
200M Run
20 Air Squats
9:40 Rx

"Jumpstart"...

 AMRAP 20:

 200M Row

 200M Run

 7 rounds plus 200M Row & 100M Run

“Dieci”...

 For time:

200m run

10 deadlifts (135)

10 power cleans (135)

10 Front squats (135)

10 push presses (135)

10 Bar facing burpees

10 pullups

10 box jumps (24)

10 HSPU

10 toe to bar

10 Wall Balls (20)

200m run
 
11:09 Rx.
 
Too much the Push Presses!

"Avalanche"...

10-9-8-7-6-5-4-3-2-1 of:

•Cleans (135)

•Run 200 m

23:01

(95# - back & arms still smoked from throwdown - probably should have taken another rest day)