For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday January 22 2008

For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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11 Comments
sarena 1 | 2008-01-21
And thank you Coach Greg and Aimee for providing the seminar too! Monique and Leo great hosting. Coach Danny, nice gym and thanks. heal up real fast!
Derek Simonds 2 | 2008-01-22
Am I reading this correctly that we do the progression three times for a total of 6,750 Meters of rowing?
Allen Y 3 | 2008-01-22
3 rounds of that....holy....
Leonid S. 4 | 2008-01-22
Great times! My left leg has a nice big bruise on it! See you in March Greg! Sick workout
John Frazer 5 | 2008-01-22
Whoa, is that three times all the way through that?
Greg Everett 6 | 2008-01-22
No, just one round, sorry - added this week's workouts right after getting home from FL. A bit of a long travel day as you can tell.
John Frazer 7 | 2008-01-22
Whew ... was wondering about that for a back-off week!
Derek Simonds 8 | 2008-01-22
For a moment I thought you had crossed over to the newer dark side of xFit style WOD's
Allen Y 9 | 2008-01-22
Painstorm CA style.
Derek Simonds 10 | 2008-01-22
Ok that was a Painstorm CA style! All rows were in 1:51 to 1:55 per 500 range. So less than 9 minutes on the rows with 10 minutes for the rest ooooof. The swings were obnoxiously hard today and the freaking sand bag cleans seemed to be a lot harder than last time. 19:13 and glad that it is done.
Mike Donnelly 11 | 2008-01-22
Did yesterday's mtcon today. Still have to get to the beach to load up on sand.
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