AM AD Intervals + PM Training

AM

Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!

PM

EMOM x12
1 clean + 1 front squat @70% of FS
100kg 

Back rack static lunges,  3x8-12, 1 minute rest
80(12), 90(12), 100(12)

7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!