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Calvin S

Thursday 1/10/13

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by , January 10th, 2013 at 10:49 PM (153 Views)
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

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Categories
Swim Workouts

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