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

06-24-15

AM
A. Legless RC. 7 for time 5:36 top of 45s pace, extra rest after 4 reps
B1. Wtd RD eccentric @33A1. 2-3 reps. 2 min rest 20, 25, 30, 35, 37, 40
B2. Pendlay Row. 3-4 reps. 2 min rest 115, 120, 120, 125, 125, 130
x6
C. Burpees. 15 AFAP. 60s rest x5 36s, 34s, 36s, 34s, 34s

PM
1000m row @ 2:00 pace
30s rest
x3 
avgs 2:00.4; 2:00.2; 1:59.0

06-17-15

A. Legless Rope Climb. 6 for time. 4:52

B1. Weighted Ring Dip Eccentrics @ 33A1. 3-4. 2 min rest. 5, 10, 15, 20, 25, 30

B2. Pendlay Row. 4-6. 2 min rest. 105, 115, 125, 130, 130, 130

x6

C. Power Clean 135#. 20 for time. 4:03....  1st 10 in 1:15, 3 failed reps

04-01-15

A. PC&J. 115# 3OTM x7. felt heavy. split clean some 3rd rep
B. legless RC. 7 for time. 6:36
+
14 min EMOM:
Even: 3 kipping HSPU
Odd: 4 DL 185-205
approx 11-13s for HSPU, DL at 185x3 sets, 195 for 4 sets
+
14 min EMOM:
Even: 8 KBS 53-62#
Odd: 6 CTB Pullup
62# KBS, all CTB unb

09-24-14

AM
A. L-sit. Accum 2 min

B. Legless Rope Climbs. 8 reps.

C1. Russian Dips. 7 reps. 1 min rest
C2. L pullup. 6-8 reps. 1 min rest
x5

+
AD 15 min


PM
C&J. 5 singles @135#

+
"Grace"
30 C&J @95#
2:52

+
20 min run

06-27-14

A. 20 MU Neg. rest as needed

B1. Push Press. 3, 3, 2, 2, 1, 1. 90s rest (110, 115, 120, 125, 130, ?)
B2. Pendlay Row. 2-3 reps. 90s rest (100, 105, 110, 115, 120, ?)
x6

C. Legless Rope Climb. 8 for time - 19:44