UNCG Rugby Workout, 12/20/10

It’s Christmas week and I know most of you are at home. I will continue to put up workouts, get it in where you can.

Warmup: 400m run stopping every 100m to complete 10 squats & 10 pushups. After completing 400m, 10 lunges each leg, 10 inch worms.

Strength: 5 sets of 5 Back Squat at 80-85% 1RM. 2 sets of 20 DB Shoulder Press.

Metabolic Conditioning: Complete 100 25# DB Hang Clean Thrusters, while performing at the beginning of each minute except the first, do 5 burpees.

Post loads and times to comments.

This is Jason Khalipa, CrossFit Games 2008 Champion, completing the workout with 35# in a hotel.

http://media.crossfit.com/cf-video/CrossFit_DMFLKhalipaHotelWOD.mov

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3 thoughts on “UNCG Rugby Workout, 12/20/10

  1. Front Squat: #235, 255, 275, 285, 285

    DB Shoulder Press: #25, 25

    WOD: Dont know my time because i for got to charge my phone and the stopwatch died half way through. This workout sucked though, it is no joke. The burpees catch up with you quickly.

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