June 8,9,10, 11

Sat 6-8-2013

5 rds NFT:

row 350 m

10 db push press - 35#/h

10 ghd sit ups 

 ok, no clock.

EMOM - 12 min

odd - 3 PC TnG - 135# ok, felt good

even - 10 kipping HSPU first few sets really good, 4-5-6th reps kip slowed down for last 3 reps

21,15,9 for time

KBS 2pd

Ring Dips

BJ - 30" step down

9:03. burned myself out on 1st set kbs. then the whole thing felt lazy/slow, not energetic. 

AD sprints:

30 sec aer @ 90% ok

walk rest 30 sec x 6

Sun 6-9-2013

AMRAP in 10 min @ 50%:

HS walk 10 m

2 rope ascent - 15'

30 DU's

10 WB's - 20# to 9 ft

3 rds + 10m HS walk 

+

A. FS - 3,3,2,2,1,1; rest 2 min 

155(3)-175(3)-195(2)-205(1,x)-205X-195(1)

B. Wtd Dip (did ring dips) 2-3 x 4; rest 90 sec

3 reps x 26.5, 26.5, 29, 31.5 

+

for reps:

3 min db lunges - 45#/h walking 52

3 min CTB chin ups 41

3 min row cals 49

Mon 6-10-2013

3 rds NFT:

run 800 m

row 400 m

like these structured/nft pieces to get warm

+

for time:

45 squat clean - 125#

35 S2O - 125#

25 MU's

15 K bike loop: rt 1N - rt 90W - rt 17S - old rockland st - rockville st - rt 1N

64:15

Tues 6-11-2013 off