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Calvin S

Tuesday 6/11/13

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Tuesday 6/11

AM LCM + Crossfit

AM swim:

300 swim
5x100 @ 2:00
3 - drill, odd: BR, even: FR
2 - scull w/ buoy
6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

2x
8x100 @ 1:50 kick FR
2x200 @ 2:30 AE
50 @ 1:00 EZ
4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
50 @ 1:00 EZ

200 EZ

Total: 4300

Crossfit:

Strength W.O.D.:
back-squat
5 @ 85 lbs
5 @ 105
3 @ 125
5 @ 140

W.O.D.:
10:00 AMRAP
10 plank-ups
20 mountain-climbers (on each leg)
20 lunges (10 each leg)
10 triangle abs w/ 15 lb plate

Results: 6 rounds + 8 plank-ups

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