Thursday, 102413

Programming: all videos below
1st session: 2nd session below
10 minute amrap @ 80% effort
20 cal on AD
10 UB wall balls
10 burpees
-rest 5 minutes-
10 minute amrap @ 90% effort
200m run
10 thrusters @ 95#
20 double unders
-rest 5 minutes-
10 minute amrap @ 95%
5 Hang squat cleans @ 115
10 T2B
40 double unders

wod 1
102413 AMRAP 10 #1 from Brandon Petersen on Vimeo.

wod 2 
102413 AMRAP 10 #2 from Brandon Petersen on Vimeo.

wod 3 
102413 AMRAP 10 #3 from Brandon Petersen on Vimeo.

2nd Session: 6:30 p
AMRAP 3
ladders, 1 db snatch each arm (80) , 1 muscle up..2 each arm, 2 muscle up etc...
Score:got 5 db snatches into the 5 on that ladder

rest few min

AMRAP 3
5 Goblet Squats (70)
5 Burpees
5 Box Jumps (24)
Score : unsure, was total leg burner 

rest few min

10-20-30-40-50-40-30-20-10 of Double Unders
Score: 3:33

Nutrition:
Breakfast: eggs + english muffin with peanut butter + OJ w/ HMB

Pre: aminos + Creatine

post:  ultragen 2 scoops within 10 min....then sfh recovery + creatine following the ultragen....then like 15 min later, grilled chicken caesar wrap 

Snack: Endurance SFH with Black Coffee 

Post 2nd workout session:   continue drinking endurance sfh and coffee +  1 scoop of Ultragen

Snack: quest peanut butter cups 

Dinner:  steak tip Caesar wrap  (845pm)