Week 11

November 9^th – 13^th

Day 1

A. 6 x 750m @ 1:46-1:47 pace, rest 2:30 btw sets

1:46.5 (2:39.8)

1:46.8 (2:40.3)

1:46.6 (2:39.9)

1:46.7 (2:40.1)

1:46.2 (2:39.3)

1:50.6 (2:45.9) Started late oops!

+

B. 4 x AMRAP (-1) cgbp +5lb from last week, rest 2-3min btw sets off (shoulder hurt)

C. 4 x AMRAP (-1) weighted pull-ups @ 75#, rest 2-3min btw sets

D. 1 set strict hspu to failure

E. 10min flexibility

Day 2

AM

A. Test “Helen”  9:06 Run was slow.

B. post WOD maintenance 

PM

A. Test “Annie”  8:15

B. post WOD maintenance

Day 3

A. 10 rounds for time of:

500m row

15 burpees  34:35 (way too slow)

B. practice flexibility