Thursday 3.13.14

SWAT Training at Six Flags

Strength:  Back Squat 3-3-3-1-1-1

* go heavy, but not necessarily for a PR.  Leave some in the tank.

WOD: For Quality:
- 50 Kettlebell Snatch
- 50 Ring Rows/ Pull Ups
- 50 GHD Sit Ups/ V-Ups

Break the sets up anyway you like.  Sets of 5s, 10s, etc.

Post to comments.

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Interesting.  Personally I think both can learn from each other

Article:  HEALTH: A tale of two diets: paleo vs. vegan

Wednesday 2.2.11

Hollow rock to Superman, then pull the bar to your chest

Warm Up: 2 rounds

- 10 Turkish Get-Ups (Light KB)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 90%x1, 80%x3, 70%x5 of 1RM

Metcon: For time (all 50 at once or mix it up)
- 50 Pull Ups
- 50 Burpee Box Jumps
- 50 V-Ups