Calvin S

Tuesday 1/8

AM only Crossfit

Warm-up:

4:00 squat and hold
2:00 jump rope
10 negative pull-ups

Deadlift to MAX: 225 lbs

W.O.D.

Did the following as a ladder 10 reps, 9 reps, etc. down to 1

burpee to box jump (using 30 in. box)
hand-release push-ups
lunge w/ 25 lb plate above head
plank-ups

Monday 1/7

PM only SCY

Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

400 swim 100 FR/100 BK
400 pull w/ buoy + snorkel

9x100
1 @ 1:40 K/Sw/Dr/Bld
1 @ 1:20 12.5 yards kick off each wall
1 @ 1:10 RED HR (1:01, 1:01, 1:00)

6x200
1 @ 2:15 AEROBIC (2:11)
3 @ 2:15 RED (2:09, 2:10, 2:08)
2 @ 2:30 BLUE (2:07, 2:05)

200 EZ

Total: 3100