12/30/15

Today was a bit of a random workout. We are back in Chicago and visited our friend at a gym here in Chicago. We just did whatever she was doing and it ended up being a really good cardio session. Lots of cardio this week... probably good to back off from heavy stuff a bit.

A.
On a 36:00 Clock:

3 Minute AMRAP:
5 Hand Release Push-up
10 Box Jumps (24")
Rest 3:00

3 Minute AMRAP:
9 Shoulder-to-Overhead (95#)
6 Burpees
Rest 3:00

3 Minute AMRAP:
50 Foot Farmer's Walk (2 x 100# DB)
10 Wall-balls (20#)
Rest 3:00

3 Minute AMRAP:
Airdye Cals
3:00 Rest

3 Minute AMRAP:
50 Double-Unders
6 Snatches (95#)
Rest 3:00

3 Minute AMRAP:
Airdyne Cals
Rest 3:00

-Don't remember all the reps and stuff, but got a lot of intensity out of this. Was a little different / fun.

Rest 15 minutes then...

B.
5 Sets of:
Airdyne - 90 Seconds @ 90%
Rest 60 Seconds

-Complete

Straight into...

C.
EMOM 10:
15 Second Front Rack Hold (315#)
5 Strict Pull-ups

-Complete ... this was really tough ... good training.