7/2/13

Tuesday 130702

(2:45pm)EMOM for 24min

Min #1 - Kipping HSPU - 6 reps

Min #2 - Kipping Pull-ups - 8 reps

Min #3 - Ring Dips - 6 reps

This piece was easy. My slowest time for any round was 12 seconds. All the times are found in the picture below. The only thing that was annoying was my pull-up rhythm was way off. I need to spend some time working correct butterfly.

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(8pm) Row - 6-8 x 500m @ 3sec faster than 2000m row pace; rest 2min (stop when you can no longer hold consistent pacing)

My rower doesn't have pacing so I did 1:40 row for distance and got these. I know these aren't right but it gets me close.

R1: 560 (1.76)

R2: 610 (1.91)

R3: 642 (2.02)

R4: 617 (1.94)

R5: 610 (1.91)

R6: 585 (1.84)

R7: 620 (1.95)

R8: 610 (1.91)