6/25/13

Tuesday 130624

A1. Kipping HSPU - 3 x 5.5.5 for time; rest 60sec

A2. Kipping C2B Pull-up - 3 x 5.5.5.5 for time; rest 60sec

A3. Ring Dip - 3 x AMRAP; rest 3min

25 time: 4:33, 23 time: 4:27, 15 time: 4:30 (Kyle had me demo c2b before my dips after I rested a min so my dips suffered on last set cuz I didn't rest another min after demo)

Overall this piece was a great shoulder pump. Hspu were good til last 5 of last set, fell off the wall once and was slower w each rep. C2b for all sets were UB and easy for first 3 clusters, on 4th I would lose kipping rhythm and go from Buttertard to just straight Tard.

+

No rest

Row - 10min @ Z1

2500/7.85= 318.5m

...

10 Rounds of:

Row - 60sec @ 85%

Row - 60sec @ 50%

26.13•318.5=8,322-2500=5822m

...

Row - 10min @ Z1

Total: 34.33•318.5= 10,934m

1.57=500m