Open Week 2 Day 1

3/2/15

1.  Warm-Up

5 Slow Rounds:
12 OHS with empty bar
40 ft HS walk

2.  Interval Work

4 min AMRAP
12 cal row
12 C2B Pullups        1 round + row

2 minute rest

4 min AMRAP
12 KBS @53#35#
12 Burpees to 6" target       2 rounds + 12 reps

2 minute rest

50 cal Assault bike            Time-8:23

Total Time- 20:23

3.  Olympic Lifting
Every 40 seconds for 8 sets @80% of 1RM Power Clean
1 Power Clean- drop weight- 1 Squat Clean
1 @ 125/125/125/125/125/125/125/125#

4.  MetCon
15-12-9-6
OHS @95#85# (all UB)
Muscle Up (only did 1 each round)

Time- 10:23

Ave HR- 128, Peak HR- 177, Cal- 845
No tachycardia today, amazingly enough!