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Calvin S

  1. Thursday 1/10/13

    Thursday 1/10

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 push-ups
    1:00 plank
    1:00 squats
    1:00 plank
    2:00 jump rope

    WOD:
    "Fight Gone Bad"

    3x
    1:00 box jumps (30 in. box)
    1:00 dead lift (135 lbs)
    1:00 kettle bell swings (55 lbs)
    1:00 burpees
    1:00 push-ups
    1:00 REST

    count reps and add up total...109 + 101 + 98 = 308 reps

    PM swim:

    1000 swim
    - 600 (150 swim/50 side kick)
    - 400 (150 I.M. no BR/50 BR kick)

    2x
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (under H2O recovery drill)
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (fingertip drag)
    3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts