Swimming Through Jello

Tuesday, 10/15/2019 CrossFit Workout

Warmup - assault bike, stretching, plyos, barbell/gymnastic set

Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

Conditioning -
50 cal assault bike
50 box jump overs 24"
50 toes to bar
8:54

Wednesday, 10/16/2019 Pool Workout

Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

200 sw 2:50
2x150 IM mix 2:20
3x75 fr dr 1:10
4x50 st dr :55
5x25 br :30

4x100 1:20 6 beat k!
3x200 IM 3:00
5x150 p/pads 2:15 o-D1-3, e-br5
2x500 sw/fins 6:00 build

6x25 accelerators (fast kick at flags to 15m sprint)
6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

200 warmdown

4450y