4/17/14

Yay! I didn't miss another Thursday! Go me. Well, I've decided to do an Olympic Lifting competition...I'm nervous. Really gotta get my overhead work stronger. Oh, and I hit 275# on Bench Press. Go me, again! Ok, enough about me. Here's today's workout!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Quads - 1min/leg
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
1-1/4 Front Squat 5x2 @ 90%

WOD
For time
50 C2B Pull-ups*
40 Ring Dips*
30 Box Jumps (30/24)
20 Dumbbell Snatches (65/45)
10 Front Squats (225/155)
*With 20# weight vest

Athlete Choice
Metcon:
Row 5:00
Rest 2:00
Row 4:00
Rest 1:30
Row 3:00
Rest 1:00
Row 2:00
Rest :30
Row 1:00

Skill/Strength:
Deadlift 5-5-5-5-5

Super Set:
6 Rounds
5 Barbell Rows
5 Reverse Flys

That's all for today! Do work!