Tuesday, January 27, 2009

1/27

Morning @ PCF:
Warmup:
2 Rounds of:


5 Walk-Out Pushups
10 sec Hollow Rock
10 Sec Plank
10 Tuck Jumps
15 Squats

WOD:
5 Rounds of:


1 min Row (count calories)
1 min Dumbell Thrusters (40# each hand)
3 min Rest

Rnd1: 30
Rnd2: 36
Rnd3: 36
Rnd4: 34
Rnd5: 36

Total: 172

Post: L-Hang work

Evening @ Ft. Meyer
WU:
2 Rounds of:
10 Bar Dips
10 Pullups
10 Squats
10 Situps
Front Squat 5x185

WOD:
Front Squat 3-3-3

Loads: 185/195/200

Then...

21-15-9 of:
Burpees
55# Dumbell Swings
20" Box Jump

Time: 7:56

1 comment:

Ryan P said...

how often do you do two WOD's per day?