Workout of the Day: Saturday, 4.28.18

FeetRope.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:30 Jump Rope
10 High Knee Lunge + Twist
10 Cossack Squat
:30 Jump Rope
10 Pause Jump Squat
5 Inchworm

STRENGTH:
"Philly Tour Redux"
For time:
AS A CLASS--

At 0:00
Row the length of Wissahickon Creek (23miles, 40,480 meters)
Ex. 11 Rowers = 3,680m each

At 20:00
Jump the height of the Comcast Tower (974', 11,688")
Ex. 584 x 20", 487 x 24", 399 x 30"

At 28:00
Run Rocky's Training Run from Rocky II
30.61 miles
Ex. 15 x 2.06 miles
---7th and back is 1 mile

Get together and make a plan.
This only works if everyone chips in.
Everyone works simultaneously.

DAWN PATROL:

MOVEMENT PREP:
2 sets:
30' Spiderman Step
30' Duck Walk
30' Bear Crawl
30' High Skip
then:
Run 1 mile as a group

SKILL:
3 Sets:
A1. 30' Handstand Walk
A2. 12 Butterfly Pull-up (no more than 2 sets)
A3. 4/side Candlestick to Pistol
--Work may be time capped to allow for conditioning.
--Conditioning will begin not later than 7:40am. Be efficient.

CONDITIONING:
3 Rounds for time:
10/7 Ring Muscle up
20/14 Cal Fan Bike
time cap: 9 minutes

at 15:00

4 Rounds for time:
200m KB Farmer's Carry (32/24)
50 Double Unders
time cap: 9 minutes (24:00)

at 31:00

"DT"
Five rounds for time:
12 Deadlift (155/105)
9 Hang power clean
6 Push jerk
time cap: 17 minutes (48:00)
 

Justin McClintock