10/20/2009

''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.

16 comments:

lewis.robertdavid@gmail.com said...

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

-Bert

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...

JoeF
12-sdhp(65lbs)/10 pushups-AMRAP
20min/16rounds=1.25min/round

Anonymous said...

Don's AMRAP
14 rounds

Dang!

Kristina said...

The Don's AMRAP
15 rounds/ 45lbs

Anonymous said...

18 rounds

Jim

Anonymous said...

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

http://weeklyworldnews.com/headlines/12866/one-finger-push-up-world-record/

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

Mark

Anonymous said...

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

Big Ben said...

15 rounds + 8sdhp rx'd

Anonymous said...

19 rounds

~Nate

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

Indy


19rounds @ 45lbs

Khan