5-14-14

Nothing to write today. Here is an old pic of a competition last year. We always roll deep to support our competitors and lets continue the trend and Roll Deep to The SoCal Regionals next weekend.

WORKLOAD
3 Rounds: Sprint 400m every 3:20
*ie round one when clock starts
**round 2 at 3:20
**round 3 at 6:40

My results (1:05, 1:03, 1:02)

when the clock hits 10:00 you will start a 10 minute EMOM
Minute 1: 30 sec barbell curls(45#) / 30 seconds barbell presses (45#)
Minute 2: 30 sec grasshoppers / 30 sec situps
*alternate between the 2 sets every minute until 10 minutes are up

STRAIGHT INTO, without REST:
400m Sprint buy-out
My results: 1:14

Rest 10 minutes

3 rounds:
10 single arm DB bench presses (10 each arm)
10 Clapping push-ups
20 weighted v-ups