Tuesday January 21st, 2014

   @ 6:40am   
5x1000m row (walk rest 2:00) 
pace- 1) 3:47.00, 2) 3:42.00, 3) 3:37.00, 4) 3:32.00, 5) 3:27.00
times- 1) 3:45.50, 2) 3:40.60, 3) 3:35.80, 4) 3:30.80, 5) 3:26.10
these went well. the last row was the only one I thought was at a tough pace. no problem with making any of the paces. felt good after. 

   @ 4:45pm   
*if you fail to complete the reps within the minute, finish the round then rest the remainder of the next minute*
a) EMOTM x 10:00 
       8 burpees to 6" 
       4 squat snatch 145#
made it through 5 full rounds, then finished the 6th round :27 late. had to rest the remainder of round 7, finished 8 and 9 within time, then only finished the 8 burpees within the 10th minute. 
(5:00 BREAK)
b) EMOTM x 10:00 
      12 box jumps 24"
       6 shoulder to overhead 135#
all 10 sets completed within the minute. this one went well, was finishing the rounds in :29-:31. was moving quick here, especially on the shoulder to overheads. 
(5:00 BREAK)
c) EMOTM x 10:00 
       8 thrusters 100#
       8 chest to bar pull ups
finished the first 7 rounds within the minute, then finished the 8th round :12 late, had to rest minute 9, then completed minute 10. really wanted all 10 sets here, but just didn't happen. 
overall, great work to help get ready for the open. it was about staying in it mentally while doing the same stuff over and over again. wish I could have done better with the 1st and 3rd parts, but always room to improve. was definitely feeling the rowing in my legs during this workout.