Todays Workout 23.07.14 - Conditioning/Metcon Day

Warm-up

Row 250m - 3 sets

Metcon 1

10 Ring Dips

2 Wallballs

9 Ring Dips

4 Wallballs

8 Ring Dips

6 Wallballs

7 Ring Dips

8 Wallballs

6 Ring Dips

10 Wallballs

5 Ring Dips

12 Wallballs

4 Ring Dips

14 Wallballs

3 Ring Dips

16 Wallballs

2 Ring Dips

18 Wallballs

1 Ring Dip

20 Wallballs

Metcon 2

21-15-9

Box Jumps (24")

Burpee Pull-ups

WOD

3 Rounds for Time

20 Abmat Sit-ups

15 KB Swings (53#)

10 Ball Slams (20#)

Sorry for the no-post streak for a while! I've been extremely busy with work, construction, and planning for my vacation so I haven't even had the time to sit at my computer for 2 minutes. Everything is back on track now though, and I will return to posting the daily WOD. 

Plates To Plates programming is changing to a more "Crossfit Conjugate" style. It will incorporate 4 main strength days consisting of heavy lifts (Monday, Tuesday, Thursday, Friday), 2 days dedicated to metcons and gymnastics (Wednesday, Saturday/Sunday) and 1 day of mobility and rest (Saturday/Sunday). This will allow for myself, and others following the Plates To Plates programming to improve strength and gymnastic abilities, while maintaining aerobic conditioning.