Wednesday, September 3, 2008

Short week

Since we have a short week due to the holiday, we will hit up some strength/metcon workouts to burn off the Labor Day mess we all put down. Here is what we are doing today:

Warm up:

3 sets of:

10 two handed KB swings
10 R hand KB swings
10 L hand KB swings

Do these sets of 30 back to back with no rest.

Workout:

5 rounds for time:

10 135lb (or scaled weight) Overhead squat
400m run

Cooldown:

3 sets of

15 GHD situps (slow count)
20 Russian twists (20 lb Med ball)

Let me know when you are all working out, and I will work out with you guys. As always, post your times to comments. See you all later.

1 comment:

st8we said...

I made up the last three or four Crossfit WODS today just to get back in gear. Took about an hour and a half all told, and I am smoked. Here is what they were, and what I did:

4 x 400m sprint (2 min rest between)

times were: 1:24/1:18/1:17/1:18

Weighted Pullups 1x7

4 @ 53lbs/3 @ 70lbs

Push jerk 3 x 5

135/155/175/185/190

Back squat 3 x 5

225/245/265/285/290

What a way to get back into it after the holiday. MAN, that was crazy.