Wed 12-17-14

For time:
50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing

Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest 45 seconds between legs, 90 seconds after the set
Trap 3 Raises x 8 reps each arm @ 2111
Rest 90 seconds

Assault Bike Time Trial
5 Minutes for Max Calories
Rest 5 minutes
4 Minutes for Max Calories
Rest 4 minutes
3 Minutes for Max Calories
Rest 3 minutes
2 Minutes for Max Calories
Rest 2 minutes
1 Minute for Max Calories


4 thoughts on “Wed 12-17-14

  1. Things that went well: I didn’t quit. I didn’t rip on the C2Bs. S2OH felt super light.

    Things that’s didn’t go well: everything not listed above.


  2. Following suit.

    Things that went well: I’m big and strong so I flew through the S2OH

    Things that didn’t go well: Im big, so high rep C2B pull ups

    Honestly my pacing felt prefect on everything, think I nailed this one on that front.


    Got on the last set of C2Bs around 23/24 with the mind set “I’m finishing this fucker under 30 minutes” I did it, and it hurt. Worth it.

  3. Through the DU’s in 14:50, still recovering from ACO and not quite there yet, so shut it down. S2OH were in two sets: 1(fix wrist wrap) / 19. Felt really light. C2B not so much, although the ripped hands could’ve had something to do with that.

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