WOD: Weekly log 12-9-2012
Monday
Hit the pool for 2.5 hours
Tuesday
Rest Day
Wednesday
Walked 3 miles
Bodyweight circuit
20 seconds work/10 seconds rest
Side Lunges
Push-ups
Side bends
Windshield wipers
Seal bends
T-bar deadlift
Rest 1 minute and repeat 2 more times
Total= 12 minutes
extra credit:
Front tuck hold: 5 seconds
Frog stand hold: 8 seconds
Thursday
Barbell Clean and Press
1×7
1×7
1x 1,1,1
Deadlift
1×7
T-bar swings
25 reps
Friday
Rest Day
Saturday
Pull-ups
3 sets of 3 reps
Push-ups
5 sets of 10 reps
T-bar swings
10 sets of 10 reps
Sunday
Dumbbell circuit
5 reps hi-pulls
5 reps Clean & Press
5 reps snatch
Switch arms after every 5 reps
rest 1 minute
repeat 2 more times
T-bar deadlifts
1×7
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