17.01.14 - South Loop Strength & Conditioning

17.01.14

1 min bike @ 50%
55s bike @ 75%
5s bike @ 100%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
50s bike @ 75%
10s bike @ 95%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
40s bike @ 75%
20s bike @ 90-95%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
40s bike @ 75%
30s bike @ 90%
-Rest 30s

PM: MAP, high %, mixed
12 min AMRAP:
50 wall balls (20 to 10’/14 to 10’)
30 double-unders
10 bar muscle-ups
+
(Rest 10 min)
+
9-21-33:
Row calories
Thrusters (65/45)
+
(Into)
+
10 min assault bike @ Z1

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