freeeeeezing.

Greg Privitera, dedliffin'

Monday, December 19, 2011

warm up: 2,000m row

2 rounds

duck walk x2

walk up the wall (handstand hold) x5

wall stretch

strength: deadlift

95x5x5, 125x3, 155x2, 175x2, 195x1x1

wod: ...chipper

500m row

40 air squats

30 sit ups

20 push ups (hand released)

10 pull ups

6:11

shoulders. shoulders. shoulders. again.

Wednesday, December 14, 2011

warm up: 1000m row

tabata...

kb swings @ 12kg

burpees

strength: press... max!

30x10, 60x3, 70xf, (push press @ 70x3), 70x1, 75xf

blurggg

wod/skill

paralette push up

paralette dip

ring rows

push press @ 60#

x10, x7, x5, x3, x5, x max

+ twenty.

Tuesday, December 13, 2011

warm up: 2 rounds

250m row

10 scorpion stretches

duck walk x2

strength: back squat - max!

warm up 45x5x5 95x3, 125x2, 145x2, 165x2

working sets 180x1, 190x1, 200x1, 205x1*, 210xf

+20# pr!