01-08-16

16.1A  1000m  3:37.2  12th place

16.1B  2000m  7:24.7   12th place

PR's for both times

07-01-15

A. Legless Rope Climb. 3 for time. 3 min rest. x3 

1:19; 2:01 3rd climb 1/2 legless; 5 min rest; 2:25... tried top of every 30s pace

+

10 rounds

5 strict pull up

5 kipping hspu

13:24 all unb

PM

Row 1k @ 3:57

30 sec rest

x3

3:57.1; 3:57.7; 3:56.3

11-03-13 to 11-09-13

11-08-13
A. Squat Clean x1, Hang Squat Clean x2, Front Squat x3
5 complexes (85, 95, 105, 115, 125)
B. Thrusters 1, 1, 1, 1, 1 (85, 95, 105, 110, 115)
C. Push Press 3, 3, 3 (95, 95, 100)
+
3 Rounds for Time - 9:11

• 17 Thrusters (75/55)
• 17 Burpees

11-06-13
Skill Work

1000m Row for Time - 3:39.8


11-04-13
A. Snatch 1 RM (85#)

B. Wtd Pullup 1 RM
+
6 Rounds - 19:30

• 5 Hang Squat Clean (105#)
• 10 Pullups

CF 04-15-13 to 05-31-13

05-10-13
OHS 5, 5, 5, 3, 3, 3 (65, 75, 80, 85, 90, 95)
+
"Jackie" - 13:35

• 1000m row
• 50 thrusters (45#)
• 30 pullups

04-24-13
A. FS 5 reps EMOM for 10 min
B. BS. 3 rep EMOM for 10 min
+
Row 1k (3:44.8)