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Calvin S

Tuesday 2/5/13

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by , February 6th, 2013 at 02:49 PM (167 Views)
Tuesday 2/5

AM Crossfit + SCY and PM SCY

Crossfit:

warm-up:
2:00 for each of the following:
rowing machine
handstand/dip hold position (1:00 each)
double unders
planks (1:00 front, :30 each side)

W.O.D.:
For time:
3x
7x thrusters @ 65 lbs
7x pull-ups
17x mountain climbers

3x
5x thrusters @ 65 lbs
5x pull-ups
15x mountain climbers

3x
3x thrusters @ 65 lbs
3x pull-ups
13x mountain climbers

Final time: 6:46

AM swim:

200 swim
200 kick w/ board FR/BR by 25
200 pull w/ buoy 25 scull/75 swim
200 kick w/ board FR/BR by 25
200 PINK (2:11)
100 EZ

Total: 1100

PM swim:

500 swim
8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

3x
300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
4x25 @ :30 15M burst kick under H2O
4x75 @ 1:15
odd: 25 surf kick/50 DPS
even: 25 surf kick/50 FAST

4x25 @ :30 V.S.
50 EZ

6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

200 EZ

Total: 4050

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Updated February 6th, 2013 at 05:04 PM by Calvin S

Categories
Swim Workouts

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