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High Definition Fitness

Your best health and fitness coaches in the Victor Valley

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Friday, March 4, 2011

March 5, 2011 by Shawn

AM Swim WOD:                For max distance:

                                          5 minutes on rest 2 minutes

                                          6 minutes on rest 3 minutes

                                          7 minutes on rest 4 minutes

 

Durability:  100 yd. underwater

 

 

Warm up:            400 m Run

                                25 OHS with PVC

                                25 sit ups

                                25 Hip extensions

                                25 Levers

                                25 Flutters

 

WOD:    3 Rounds for time of:

                400 m Run

                10 Squat snatch #75

                30 ft. Hand Stand walk

Sorry no pics from the pool this morning, assistant coach forgot the camera.  Our swimmers are getting stronger and more comfortable in the water.  Great job!  Back in the Box we had a great WOD with some handstand walks throwing a big wrench into the mix.  And some who missed yesterday’s CrossFit Total made it up.  We encourage all of you who missed Thursday’s WOD to make it up.  This is a good benchmark to measure strength progress.

 

 

 

 

 


Filed Under: WODs

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