Monday, September 10, 2012

9/10 Daily Workout

Few days off the blog. The Lehigh Valley Rugby Hooligans played their first match and it was our first win! 29-5 over the Wilkes-Barre Breakers. Sunday was a rest day to let the soreness that comes from the 1st match of the season settle in and calm down a bit.

Hung up the letter from heroes in transition in the gym today. If tou were a part come and see it!

Mike made it over for Sunday for an impromptu workout of 1000 double unders, 150 1.5 pood kettle bell swings and a mile run for time.

Today's workout borrowed from CF Football last week.

SWOD 3x5 squats New PR 325lbs!

Metcon: 3 rounds
45sec static pullup holds top position
15sec rest
45sec 45lb plate overhead lunges
15sec rest
45 sec sledgehammer swings( subbed alternating side ball slams 20lbs)
Rest 15
In 45 sec or less Full gasser.
15 sec rest.

Cash out: 100 abmat situps

Rx'd minus total time of pull up holds.

Tomorrow: rugby practice

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