1/27/14: Day 57

Hey, guys! Quite a weekend! Ended up driving to Ohio on Saturday. A 4.5 hour trip turned into a 7 hour trip. Great adventure. Glad to be home. Looking forward to seeing everyone work hard this week. Here's today's workout!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups

Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side

Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int

WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)


SMOLOV PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups

Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side

Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int

WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)

Squat Cycle

1x4 @ 60%
1x4 @ 70%
1x4 @ 80%
1x3 @ 90%
2x4 @ 90%

Getting more and more prepared for the Open!