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

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

06-20-14

A. CTB. AMSAP Hold & Slow, push away 10-20 reps (ft elev ring rows)

B. Bench Press @ 2220. 3-4 reps. 2 min rest. x5 (65, 70, 75, 80, 85)

C1. Pendlay Row. 4-5 reps. 45s rest (85, 90, 100, 105, 110, 110)
C2. DB/KB 2 arm PP. 4-5 reps. 45s rest (35#)
x6

D. Strict TtB (or K2A). 50 not for time

04-14-14

5 Rds NFT:

• 5 strict ring pullup (lean away)
• 5 Hip to Bar pullup
• 5 strict ring dip on boxes
• 5 kiping ring dip

+
A. PS Cluster. 1.1.1.1.1. 15s / 2 min rest x 4 (70, 75, 75, 80)

B. Pendlay Row. 3-4 reps. 2 min rest x4 (85, 90, 95, 100)

+
For Time:
4-3-2-1
DL 225#
HSPU (head to floor)