Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps 

Nov. 4th

Phase 1 / Cycle 1 / Day 4

10 x 1min Airdyne @90% / 1min Airdyne @50%
Distance= 6.69 miles     Cals= 331     Avg mph > 23mph
+
3 sets @ high effort
30sec Toes Through Rings
30sec rest
30sec Rowing
30sec rest
30sec OHS @65#'s
30sec rest

Score:
TTR- 16, 16, 16
Row- 157m, 159m, 159m
OHS- 13, 15, 15

Notes:

- 23mph to 24mph felt appropriate
- Steady throughout the MAP session

Mar. 22nd

Row- 2000m @80% effort:
Time: 7m33s; avg 500m= 1m53.3
+
5min recovery
+
10 Rds @high aerobic effort:
50 DU's
5 Ring Dips
Time: 11m55s
+
5min recovery
+
21,18,15,12,9,6,3 rep rds @high aerobic effort:
Thrusters- 45#'s
Toes Through Rings
Time: 8m36s
+
5min recovery
+
Row- 2000m @80% effort
Time: 7m34s; avg 500m= 1m53.7