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This is for Kelsee Bone :)

Thursday, July 12, 2012

Black sheep workout of the day July 12

For Time: Row 750 m + 21-18-15-12-9-6-3 front squat #95 toes to bar

7 comments:

  1. 1 mile warm-up jog
    Stretch
    4 rounds:
    Jog 1/2 mile, sprint 1/4 mile

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  2. Ran 8 100 yard sprints
    Ran 6 hill sprints- 3 forwards and 3 backwards

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  3. Palmer
    For 20 minutes, complete the following every minute, on the minute:
    5 Power Snatch (95/65)
    25 DU

    *Every minute you don't complete the work required, you must immediately complete 10 burpees. Then wait until the next new minute to begin again
    Completed: 9 full rounds

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  4. Row 750 m + 21-18-15-12-9-6-3 front squat #95 toes to bar

    MOD #85
    KTB
    TIME-20:41

    Ran 4 miles

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  5. 5 rounds: 4-6 deadlifts, 93lbs
    Wod: 4 rounds max kettle bells and double ups
    30 sec intervals w/ rest
    Total number kettle bell swings: 60

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  6. 3 rounds: 21-15-9 pull ups and ring dips
    400m run before and after the work out
    deadlift 3 rounds:
    starting weight 20lbs then
    60%*5
    65%*3
    70%*5 this was before the actual work out

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  7. 300 yard shuttle
    +
    30 unbroken squat thrusters
    25 burpees
    30 unbroken squat thrusters
    25 burpees
    30 unbroken squat thrusters
    +
    300 yard shuttle

    Distance run - ran 3.5 miles in 30 min.

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