@ 5:30am
10:00 airdyne @ z1
kept between 180 and 194 watts.
___2:00 break___
10 x :40 @ 90% + :20 slow pedal
pace was between 305 and 327 watts for the hard portions. good work here.
___2:00 break___
10:00 airdyne @ z1
kept between 180 and 206 watts.
@ 5:30pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 alternating pistols
completed.
b) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6"
even) 50 double unders
completed. burpees were all done between :38 and :45, except for round 6, which was done in about :50. double unders were done unbroken except for 1 set, where I messed up at 44. the double unders were taking about :28 each time.
c) 10:00 amrap ladder (3-3/6-6/9-9/etc)
1) thrusters 95#
2) toes to rings
159 reps (12 t2r on round of 21). moved decently through this. the toes to rings were a long movement, so they take a little while regardless of unbroken or not. thrusters felt solid today, tried to break them up so I was able to consistently move through the workout.
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