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Rows calories

Assault bike calories

Rounds of Cindy

At an aerobic pace. Took about 34ish minutes.


PM 1

Every 3min. for 12min. (5 rounds)

10 Hang Power Cleans @95#

100′ HS Walk

0:51 0:50 0:50 0:49 0:48



Worked up to a heavyish Snatch with no misses. Felt my back slightly at 170 so stopped there.


10 Rounds

2 Muscle-Ups

4 Paralette HSPUs 7″ deficit (alternating atrict and kipping)

8 KBS 55#

16:08 – the strict rounds probably took a minute longer than the kipping ones. Still feeling the 35 of these from Tuesday. This combo is deceiving! Would’ve used a 70# bell but didn’t have one.



Power Monkey Dance Party. I guess you could say things got a little crazy!


MFS: 3/5/6 – definitely feeling more tired today especially in the morning. It got better as the day went on.


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15 Rounds
30sec. Run (avg was prob 7.5-8.0mph)
25 Single-Unders w/Zeus rope
Had to extend rest to 30sec. to keep it going

totalled a little over a mile.

Never felt my calves. From the very first round it was all lactic in my quads. That’s how it usually goes for me. First the lactic acid locks my legs up and then my HR goes thru the roof when I stop being able to jump. Per OPT testing 3 years ago I don’t clear lactic acid well. I could tell I was recovering aerobically on the rope but my quads were just on fire.


Some squat clean technique. Then took the rest of the day off.