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Calvin S

Tuesday 1/22/13

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by , January 22nd, 2013 at 10:30 PM (206 Views)
Tuesday 1/22

AM Crossfit and PM SCY

Crossfit:

Strength W.O.D.:
Max out on thrusters (145 lbs)

W.O.D.
8:00 AMRAP:

10 kettle bell swings @ 44 lbs
15 wall balls @ 20 lbs
20 double unders

Results: 4 rounds + 10 kettle bell swings

PM swim:

500 swim
400 pull w/ buoy + strapless paddles + snorkel
300 I.M. k/dr/bld

12x50 @ :50
2 - stroke count
2 - build (while maintaining above stroke count)

3x
100 @ 1:40 drill
2x100 @ 1:30 4/6/2 turns
3x300
RD1 @ 3:25 (3:22, 3:17, 3:17)
RD2 @ 3:20 (3:13, 3:13, 3:14)
RD3 @ 3:15 (3:10, 3:14, 3:13)

3x100 @ 1:30 4/6/2 turns

2x
8x50 @ 1:00 kick w/ 1 fin FAST
2x400 @ 4:30 opposite fin/opposite paddle N.S.

100 EZ

Total: 8200

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Categories
Swim Workouts

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