09/29/2016

2 rounds
:50 nose to wall hold, 8 GHD Sit ups, 8 Back Extensions
14 x 1 Power Cleans (100#) every :30 this went surprisingly well, I was a bit nervous about the weight.
7 x 4 Front Squats (90#) every 1:00
5 sets
4 Deck Presses 25# DB, :55 Row Rest 3:25
1:49.1/252m/18cals
1:48.6/253m/18cals
1:49.1/252m/18cals
1:47.8/255m/19cals
1:48.6/253m/18cals

35 CTB Pull ups
Time: 7:04(spent too much time feeling sorry for myself for not being able to string these together)

09/23/2016

2 x not for time
:40 Nose and Toes to Wall hold
5 Strict Pull ups
5 Ring Dips
A. 14 x 1 @ 75% 1RM (95#) Power Clean every :10
B. 8 x 3 Front Squats @ 73% 1RM (105#) every :60
5 sets 4 Deck Press (25# DBs), :50 Row
1:51.1/225m/16 cals
1:51.1/225m/16 cals
1:48.2/231m/17 cals
1:47.7/232m/17 cals
1:48.6/230m/17 cals
30 Pull ups
Time: 1:56

09/15/2016

2 x not for time
:30 Nose to the Wall hold (this wasn't too bad the scary part was getting down)
:10 1 arm passive hang (definitely improved on these as in the past I was able to hang for :10 on both sides)
20m Broad Jumps
A. 14 x 1 @ 75% (95#) Power Clean every :15
B. 8 x 3 @ 70% (95#) Front Squat every :60
Then
5 sets
4 Deck Presses (DB 20#), :45 Row, Rest 3:00
Times for row: 1:52.5/200m/14 cals. , 1:51.9/201m/14 cals, 1:49.2/206m/15cals, 1:47.6/209m/15cals, 1:47.9/209m/15cals