Sunday, 28 September 2014

Monday September 29th 2014

Get ready for some swimming this week! Wednesday's we will spend a bit of time in the gym warming up and working on gymnastics, then we will head to the pool for a swimming WOD.  Do not be scared! Most of us are pretty novice swimmers and we can all learn together.  For those of you following the programming as prescribed, Wednesday's are going to be an active recovery day, so our weeks will look like this, two on, one active recovery day, three on, Sunday's off.  I am really looking foreword to adding a new element into our training. Greg Glassman suggests we "learn and play new sports" so I hope you will all embrace this the same way we embrace any other new skill in the gym!

Prep
Run 400m 
5 min AMRAP
30 second handstand hold 
20 sit ups - No rounding your back 
10 air squats 

Strength 
Back squat 3x5 - Go up 5# from last week 
Strict press 3x5 - go up 2.5# from last week 

Conditioning 
5 Rounds
20 Walking lunges 
10 Toes to bar 
1 Rope climb 

Recovery 
Walk 400m 
Int/Ext rotation 
Couch stretch 

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