Friday, March 11, 2011

Workout of the day

Morning Conditioning.....

Death Loop x1 (875m)

Skill Warm-up:
5 sets not for time just work on being efficient in movements:
Power cleans x2 @205
MU x2 (Strict)
HSPU x2 ( Main focus was on the Negative and pausing at the bottom for 2 seconds)
Pistols x4 (2 each Leg)
Row 200m

WOD #1
3 rounds for time:
Row 500m
Jump rope singles x100


Gymnastic/ strength
Ring Dips 5/5/5/5 Wearing 25lb vest
superset with
Underhand grip C2B pull-ups 5/5/5/5 Wearing 25lb vest

for time:
HSPU x25
DU x25
Box Jumps x25 @ 32in
DU x25
Burpee x25

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