Friday - January 9, 2015

A. OHS - 10RM + 1x10@80% with pause in hole 

9 at 64kg/140lbs

10 at 61kg/135lbs

B. L-Sit To Handstand work on pbars ; or scaled version of this. Work the core and stability with this for about 10 min 

A lot harder then it looks. Almost face planted a few times

C. AFAP

40 Pistols (alt legs) 

40 C2B pullups 

40 OHS (75/55)

40 Cal Row 

Time: 8:28 - struggled with C2B

Monday - January 27, 2014

A.  10RM OHS

      43kg (95lbs)

B. 21-15-9

     Assault Bike Calories

     C2B Pull Ups

C. 2k Row

    150 Double Unders

    10 Squat Cleans at 90% (140lbs) - 7lbs below suggested weight. Need to push harder.

D. 3x15 GHD Sit Ups