''The Don's AMRAP'' (10.21.2009)

Warm-up Drills (10.21.2009)
Row 750m
15 x Burpee-Jumping Pull-ups

''The Don's AMRAP'' (10.21.2009)
Complete as many rounds as possible in 20:00 of
12 x Sumo Deadlift High-Pulls (65lbs)
10 x Push-ups

Post rounds completed to comments.

Skill Development (10.21.2009)
Complete 3 rounds of the following at your own pace:
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (10.21.2009)
8 Rounds of :30 x :20 rest at maximal effort
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper setting is preference.

Post distances to comments.


lewis.robertdavid@gmail.com said...

Wait wait wait... The Don gets an AMRAP named after him?


The Don said...

yeah mo fo im an OG, you were still working out at globo gym when i was tearing it up in the O stable, you noob.

Anonymous said...

12-sdhp(65lbs)/10 pushups-AMRAP

Anonymous said...

14 rounds


Kristina said...

The Don's AMRAP
15 rounds/ 45lbs

Anonymous said...

18 rounds


Anonymous said...

Check it out...I think some of us could beat this dude.


Anonymous said...

Mike L.: 19 rounds
Kristie: 11 w/ 55 lbs

Anonymous said...

The Don's AMRAP -

15 Rounds Rx'd

Bada Bing

Anonymous said...

"The Don Pepe'"

16 rds + 10 SDHP


Anonymous said...

20 min amrap 12 sdhp/10 pu rx'd
13 + 8 sdhp

Big Ben said...

15 rounds + 8sdhp rx'd

Anonymous said...

19 rounds


Gollum said...

12 Rds RX'd

sdaghir@gmail.com said...

YES GOLLUM! Finally stopped lurking and posted a score haha.

Anonymous said...

18 rounds rx'd


19rounds @ 45lbs