Training Thursday January 10th, 2013

CoreFit:


3 sets:

A1. DB Press   8-10 reps @ 2111.  Rest 1 minute

A2. GH Raise   6-10 reps @ 2020. Rest 2 minutes

+

One of our favorite testing workouts. :


For time:  ALL OUT effort

Row 250m

15 KBS -  55#/35#

25 Burpees

15 KBS 

Row 250m

beat your PR on this or set a good baseline. Compare to September 29, 2012


CrossFit:

4 sets:

A1. Romanian Deadlift  4-6 reps @ 31x1. -- Make sure the hamstrings are loaded!  Rest 1 minute

A2. HSPU holds --- 20-30s.    Try a few reps to a plate if you would like.

+

One of our favorite testing workouts. :

For time:  ALL OUT effort

Row 250m

15 KBS -  55#/35#

25 Burpees

15 KBS 

Row 250m  

beat your PR on this or set a good baseline. Compare to September 29, 2012.