Wednesday 12.12.12

5 sets:

AMRAP Rope Climbs to 15 ft in 1 minute

3 each set

AMRAP (-3) Kipping HSPU

20, 19, 16, 16, 16

Airdyne 2 minute @ 90%

61 rpm, 60, 59-60, 58-60, 57-60. First 30 secs were slower, then able to get back to 60rpm pace for the 2nd min

3 min rest

+

3 sets:

AMRAP Strict Ring Dips

17, 15, 11. Arms were fatigue from rope climbs/hspu

AMRAP (-3) Toes to Bar

18 each set

Row 2 minute @ 90%

First min avg 2:17-2:19, then 2nd min avg 2:11. 

3 min b/t sets