Wednesday, July 23, 2014

Thursday, July 24, 2014 - Workout


Warm-Up:
- 300m Run
2 Rounds -
- 10 Weighted Push-Ups
- 10 Jumping Squats
- 10 Knees to Elbows

Skills & Strength:
3 Rounds alternate between -
- Pistol Progression
- Handstand Progression

Conditioning:
Final Workout from Old Towne Showdown last weekend
- 50 Double Unders
- 40 KB SDHP (62/45)
- 30m Front Rack Weighted  Lunges (95/65)
- 20 Deadlifts (95/65)
- 10 Burpee Pull-Ups
- 20 Deadlifts (95/65)
- 30m Front Rack Weighted  Lunges (95/65)
- 40 KB SDHP (62/45)
- 50 Double Unders
Post workout results to comments.
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5 comments:

  1. UnknownJuly 24, 2014 at 9:34 PM

    1 mile run: 7:45
    500m row: 1:37
    5x100m row sprints (18s-21s)

    21-15-9
    Sump grip Deadlift, 24" Box Jumps, calorie row
    8:42(I think)

    Today's WOD: 15:18
    (DU, Rower, 55# bar----wasn't paying attention) and Rx'd pull ups----just felt the need to add that :-)

    And I am officially tired now .

    ReplyDelete
    Replies
    1. John L.July 24, 2014 at 9:47 PM

      I'm pretty sure you mean snatch grip deadlift

      Delete
    2. UnknownJuly 25, 2014 at 8:33 PM

      Good call...that's exactly what I meant :-)

      Delete
  2. John L.July 24, 2014 at 9:47 PM

    Same 21-15-9 as ash - 185#, 30" box, 7:31

    ReplyDelete
  3. John L.July 24, 2014 at 9:48 PM

    WOD - 12:00 rx'd

    ReplyDelete

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