1/8/16

AM Workout (1200)

Dropped into a gym for some open gym time ... programmed something up for myself given what the gym had available. Overall got some good conditioning out of this.

A.
For time:
27-21-15-9
Bench Press (135/95 lbs)
KBS (72/53 lbs)

Rest 5 minutes, and then…

B.
Four rounds for time of:
6 Power cleans (185/125 lbs)
20 Wall Ball Shots (20/14 lbs)

Rest 5 minutes, and then…

C.
Three rounds for times of:
15 Overhead Squats (95/65 lbs)
15 Toes-to-Bar

-Result:
-A = 12:29
-B = 7:50
-C = 5:01

D.
3 Sets, not for time:
Weighted GHD Hip Extensions (45#) x 10 reps
Leg Lifts x 20 reps
Rest 2:00

-Complete

E.
20 Minute ROMWOD

-Complete ... felt really good on my body ... definitely necessary after the last few days.


PM Workout (1630) 

A.
Row 10k

-42:12.6 = 2:06.6 average ... I was trying to keep between 2:05 and 2:10 throughout the entire 10k, this went well, I felt good aerobically ... kind of boring, but glad I got this in.

B.
For complete, in as few sets as possible:
100 Bicycle Crunches (one rep = elbow to knee)

-Went 80/20 with about a 10 second break