Wednesday, December 24, 2014

12/24/14 Wednesday


Warmup:  2 rounds
A. 20 GHD sit-ups
B. 300m row no arms
C. 300m Erg
D. 10 Push-ups
E.  6 Strict pull ups
F.  1 Legless rope climb
G. 10 Burpees - 1 leg
Done
****
A. 5 rds 
300m ski erg 
20 HsPU
10 one leg burpees 
5 muscle ups 
Clock stopped so idk time but was good workout.  MU did 4 and 1 first round tried for 5 but failed... 3 and 2 rest of rounds...hspu did 10.5.5 all rounds, burpees were hard.  Erg about 232 pace.


B. Seated Strict Press 5x5 @85% of your best 5 rep.  Last set of these do as many reps as possible. Note weight and final number of reps last set
35k/77# could only get 5 on last set this might be a little higher than 85% of my seated 5rm couldn't find so just tried this weight.

C. Tabata hollow rocks x 8
Done

d. Db sa rowa 8-10 reps x 4 sets 
35# x 10 reps x 4 sets 

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