29 Feb

Training (1030a)

A. 500m Z1 Row
B. 7m Z1
-5 GM
-5 JS
-5 Lunges
-5 OHS
-5 Jerk Behind the Neck
-30 Double Unders
*Use 45# BB

C. Mobility
D. Strict MUp Practice (3m)
E. Pistols (3m)

Airdyne 30 seconds @95%
Rest 2:30
*1-1059 Avg Watts
*2-1168
*3-1053
*4-919
x4
+
Row 30 seconds @95%
Rest 2:30
x4
*1-184 Meters
*2-197
*3-191
*4-190

+
Amrap burpees in 30 seconds
Rest 2:30
x4
*1-16
*2-16
*3-16
*4-16

*This was exactly as painful as I had thought it was going to be. My legs were crushed after the AD and the rower actually made them feel better and helped to flush some of the LA out of them. The burpees were miserable and I fell apart the last 8 seconds of every set. 
**Can't imagine that the 300 or so people ahead of me at this point in the open are training as hard as I am, hopefully we will get some programming that will expose some of them so I can make it the fuck out of the Open and to regionals...