UNCG Rugby Workout, 12/13/10

First, congratulations to Julie who took 8th place at the Carolina Fitness Challenge this weekend at CrossFit Durham. CrossFit Greensboro had some great results with Cameron Williams taking first in the Women’s event and Tracy taking out 9th. Bruce, one of the CrossFit Greensboro coaches, took 14th in the Men’s event.

The next couple of weeks are going to include 5 workouts each week. This means it is really important to ensure that you stretch at the end of each session. This is going to be a tough couple of weeks, but we need to hit it hard.

Warm-up: 3 minutes of rowing, 10 BB front squats, 10 lunges each leg, 20 pushups, 20 tuck jumps, 30 situps, 30 back extensions.

Strength: 5 sets of 5 Back squat @ 80% 1RM. Make sure that you aim to increase your lift from last week. 4 sets of 8 DB Incline Bench Press.

Metabolic Conditioning: 6 Rounds of {12 Pushups, 200m Run}.

Post loads and times to comments.

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One thought on “UNCG Rugby Workout, 12/13/10

  1. Back Squat: #225, 245, 255, 265, 275

    DB Decline Bench: #35, 35, 40, 45

    WOD: 6:15. I had to gauge the 200m in the indoor track, but this one was a gasser. Very rugbyesque. Pretty happy about my time.

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