Tuesday, April 13, 2010

WOD

Crossfit
A.  Shoulder Press 5-5-5-5-5 Reps
B.  4 Rounds for Time:
Run 400m
Rest 2 Minutes


gym jones:
Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
3x (1-6) Pull-up Ladder
Then:
“TailPipe”:
P1: Row 250m
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds
Then:
30 minute Row @ 1:50/500m pace
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1 comment:

  1. cbApril 13, 2010 at 2:05 PM

    Workout:
    3x20 Squat
    3x10 Jump Squat
    2x5 Tuck Jump
    Then:
    3x (1-6) Pull-up Ladder with 90 lb assistance
    Then:
    “TailPipe”:
    P1: Row 250m
    P2: KB Rack Hold @ 53# dumbell
    Three Rounds
    Then:
    15 minute Row @ 2:20/500m pace


    * Need to work on my 150/500m
    * Need to try rowing for 30minutes.

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