Training Log Archive: BridgeIn the 1 days ending Jan 18, 2018:
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Thursday Jan 18, 2018 #
7 AM
swimming 45:00 [3]
Survival Swim: elementary backstroke and breast. I can do strokes.
4 PM
cross training 1:15:00 [4] 1.3 km (57:42 / km)
O-team Arvin practice designed by yours truly
18JAN WOD: "Are we out of the woods yet?"
W/U: 500 m row OR 400 m run OR 800 m bike
Then 3 rounds of
30 Air Squats
20 Pushups
10 Pullups
Instep + Hip Flexor + Pigeon
Workout:
A. 5 rounds
20 Kettlebell Swings, 20kg
15 Toes to Bars
10 Dips
5 pullups
1 lap Farmers Carry, 16kg
B. 4 rounds
Stairway to Heaven
10 burpees at top
C. 3 rounds in Hayes
1 rope climb
10/leg weighted walking lunge, 20lb
5 gorilla chin/crunch
1 lap
18JAN WOD: "Are we out of the woods yet?"
W/U: 500 m row OR 400 m run OR 800 m bike
Then 3 rounds of
30 Air Squats
20 Pushups
10 Pullups
Instep + Hip Flexor + Pigeon
Workout:
A. 5 rounds
20 Kettlebell Swings, 20kg
15 Toes to Bars
10 Dips
5 pullups
1 lap Farmers Carry, 16kg
B. 4 rounds
Stairway to Heaven
10 burpees at top
C. 3 rounds in Hayes
1 rope climb
10/leg weighted walking lunge, 20lb
5 gorilla chin/crunch
1 lap