Posted: December 5, 2011 in Wod
Tags: , ,

AM Session:


Swim: 6x 3:00 TT, rest 3:00

165-215 yds each set


PM Session:

Strength: DE upper body

1: Bench  12×2 @ 60% + green bands & 40# chains every 30 sec

190# + 40# chain after 6th set added another 40#’s of chains. Felt strong and fast the whole time.

Auxillary work

perform 4 rds at a moderate pace

50x Pushups

40x Russian KB Swings

30x Ball Slams

20x Pullups *strict

*if feeling good may add 10x DB Hang Cleans @ 50#

rest as needed btw rounds


Only performed 3rds due to time constraints at school. Used the DB’s at the end with fat gripz good steady pass workout.


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