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High Definition Fitness

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Friday, January 7, 2011

January 8, 2011 by Shawn

AM Pool WOD

 

                Swim 200 m for a warm up

               

3 Rounds for time of:

                25 yd. swim

                30 sec rest

                50 yd. swim

                45 sec rest

                100 yd. swim

                60 sec rest

Gym WOD

 

Warm up:

                Jog or Row 400 m

                2 Rounds of:

                10 Squats

                10 Sit ups

                10 Pull ups

                10 SDHP

                10 Wall balls

                10 Push ups

 

WOD:  “DT”

                5 Rounds for time of:

                12 Deadlift  #155/110

                9 Hang Power Cleans   #155/110

                6 Push Jerks   #155/110

 

 

 

 

Chris fighting for the rep while everyone else summons up energy to continue.  You guys did great!

 

 

 

 

Danielle had an awesome day today!  First she PR’d big time on her mile run test and then totally smashed the WOD at the gym.  WooHoo! 

 


Filed Under: WODs

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