Wednesday 4-19-17

Couple of good days of training behind us and few more ahead of us, let’s get after it!

Also, don’t forget about our adjustment of our Saturday schedule as we will be at the Rowdy Run 5K in town. We would love for you to all join us, it begins at 8:30am. 

Swink Sweat 

4 x 5:00 rounds

-1000m on the bike

-As many Burpees as possible

Rest 5:00 between rounds

Swink Fundamentals 

-Hip Mobility 

Strength:

3 Sets of:

-4 Tempo Front Squats, 22X1, @70-75%

-your choice of: 10, 15, 20, or 25 Pushups or 10, 15 or 20 Pike Pushups/Strict HSPU

Rest about 1:30/2:00 between sets

For Time:

-400m Run 

-9 Squat Cleans, RX (115/75) RX+(185/125)

-400m Run

-7 Squat Cleans, RX (135/95) RX+(205/135)

-400m Run 

-5 Squat Cleans, RX (155/105) RX+(225/145)

Core:

-Accumulate a 2:00-3:00 L-Sit 

Last year’s 5K crew!