1/22/19

This morning was a solid workout... it looked very easy on paper, but once we got through everything I was feeling pretty sauced. Tough cardio day... overall feeling decently fit, 30 days out from the Open and my lungs are starting to feel great.

A.
"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

-14:46 - I think the first party took me about 6:30 and then I was surprised by how long the second half took me... had to break up the sets of 15-20-25 on snatches and wall-balls, which was a huge surprise ... my shoulders were fried from this combination. Simple but effective Crossfit cardio here.

B.
Ski Conditioning
On the 0:00 - 50/35 Calorie
On the 4:00 - 30/24 Calorie
On the 7:00 - 30/24 Calorie
On the 10:00 - 15/12 Calorie
On the 11:00 - 15/12 Calorie
On the 12:00 - 15/12 Calorie

-Complete ... this was really fun and very challenging ... splits were:

-2:22 (50)
-1:33 (30)
-1:30 (30)
-:30 (15)
-:36 (15)
-:44 (15) ... went super ham on that first set of 15, kept the pace at over 2000 cal an hour. Didn't recover at all for the next two sets and really shit the bed. But overall this was great conditioning.

C.
Midline

3 Sets of:
Accumulate :30 in an L-Sit
Accumulate 1:00 in Hip Extension
Rest as needed

-Complete

D.
ROMWOD

-Complete