12/18/2016

4 x 3 Split Jerk rest 2:00 (75, 85, 95, 100#)
3 x 5 Romanian Deadlift rest 2:00 (100, 105, 110#)
5:00 worked on butterfly

AMRAP 3:00
Burpees Box Jump Overs
Goal - 30/Actual - 26
Rest 1:00
AMRAP 2:00
Row calories
Goal - 40/Actual - 35
Rest 1:00
AMRAP 1:00
Assault Bike cal
Goal - 20/Actual 16

11/22/2015

5K Row - every 1K get off rower for 3 Wall Walks
Did not time myself, I was moving very slow this morning.

15:00 Skill Work - Butterfly Pull up (getting better, able to string together 6 consistently)

11/04/2015

A. Thruster 2 rep max 75, 85, 95, 100, 105, 110 failed

B. 3 x Behind the Neck Strict Press + 2 Push Jerks :60 Rest, 3 Strict Pull Ups, :60 Rest (70, 80, 80#)
C. EMOM 10:00
Even - 1 rope climb (:12), 5 Burpees
Odd - 3 pull ups (butterfly), 5 Push ups, 7 Squats
* forgot to do 1 arm DB Bench Press

10/11/2015

A. 10:00 Skills Work - worked on Toes to Bar and butterfly pull ups

5:00
3, 6, 9, 12...
Toes to Bar, Clean and Jerk (85#)
Rounds: 9 + 8 Toes to bar
Rest
4:00
30 cal Row (1:40), max Burpee over Erg (14)
Rest
Max Wall Balls (this sucked 28, thought for sure I could get 40)

09/10/2015

A. 4 x 1 Power Jerk +1 Split Jerk rest 2:00 85, 95, 105, 115
B. 3 x 5 Push Press rest 2:00 95#
C. 3 x 5 OHS rest 2:00 45#
D. 3 x 10 Powell Raises 10# DB
E. 10:00 Skill - worked on HSPU and Butterfly Pull ups
F. 10:00 - prowler push (110#), 12 Russian Swing (32kg), 6 Burpee Box Jumps, 4 Strict Pull ups
Rounds = 3

08/12/2011

I. 400m Run/30 OHS/30 PVC Rollouts

II. 40-30-20-10
Pull ups/Jumping Back Squats (45#)
Time: 19:32

I am just not that fast with pull ups.  I have been working on the butterfly pull ups, which seems to be easier on my shoulders and a bit faster than the kipping pull up.  Check out this video comparing the two. Tearing the callus on my hands is another concern when doing this many pull ups.  I haven't tried taping but CF Los Angeles posted this video on "How To Tape Your Hands for Pull Ups."

III. AMRAP 8 minutes
200m Sprint/20 Sit ups
4 rounds + 200m Sprint

06/18/2011

I. 1 mile Run/150 Sit ups/75 Push ups

II. O- Lifting Clean & Jerk

III. 1 mile Run

Butterfly Pull up