Mathew Kapela

Hometown:
Houston, TX
Gym:
Vintage CrossFit
Gender:
Male
Age:
36
Height:
5' 10"
Weight:
155 lbs

April 11, 2016

Performed at: Vintage CrossFit
Description: Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups
Results: 17m 01s
Performed as RX
Warmup: Start or Finish with 15/10 Calorie Row
3 Rounds
8 Barbell Rows, empty bar (1st round mixed grip one way, 2nd round mixed grip other way, 3rd round supinated grip)
8 Push Press, empty bar
15-25 Heavy Jump Ropes
Cooldown: With a partner
Beginners: 40 Strict Pullups with bands, split any way
Intermediate: 60 Strict Pullups, split any way
Advanced: 60 Strict Chest to Bar Pullups, split any way
Note: use any grip
Athlete's Notes: Deficit hasp the day before killed my shoulders

1 similar workout

Date Name WorkoutDescription Results
04/11/2016 Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups		 17m 01s
Performed as RX