22 Feb Training

Training (245p)

Warm-Up
A. Big Lap

B. 8m Z1
-Box Jump Medley
-6 Ring Pushups
-6 Back Ext
-20 Double Unders

C. Mobility

D. Pistol Work

E. Bar Muscle Up Practice

F. HSPU
1-3-1/1-4-1/1-5-1 (strict/kipping/strict)

Airdyne 30 seconds @95%
Rest 2:30
*1146 Avg Watts - 42 Cals/1098-38/1095-35
x3
+
Row 30 seconds @95%
Rest 2:30
*1:20.6 Avg-987 Meters/1:18.5-191m/1:18.2-192m
x3
+
Amrap burpees in 30 seconds
Rest 2:30
*16/17/16
x3

The Aerodyne was pretty rough and my legs couldn't flush the lactic acid ever since I got off the damn thing. I never sat down and stayed walking to see if that worked but as far as I could tell, it sucked just as bad. Rowing got better each round as I think the lactic acid was slowly going away with rest from the AD. Burpees feel fast but will probably have to go back to clapping overhead as that will most likely be the standard at the OPEN and REGIONALS.

Training Video
http://vimeo.com/37275902

HS Walk Post WOD Practice