10/29/2009

''Lunge, HSPU, K2E Met.Con." (10.30.2009)

Warm-up Drills (10.30.2009)
2:00 x Single-Unders
12-9-6 reps each of
Overhead Squats (45lbs)
Sumo Deadlift High Pulls (45lbs)
''Rotator Scarecrow Drill''

''Lunge, HSPU, K2E Met.Con." (10.30.2009)
Complete the following for time:
100 ft Walking Lunges
18 x Handstand Push-ups
18 x Knees-2-Elbows
100 ft Walking Lunges
15 x Handstand Push-ups
15 x Knees-2-Elbows
100 ft Walking Lunges
12 x Handstand Push-ups
12 x Knees-2-Elbows
100 ft Walking Lunges
9 x Handstand Push-ups
9 x Knees-2-Elbows
100 ft Walking Lunges
6 x Handstand Push-ups
6 x Knees-2-Elbows

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Skill Development (10.30.2009)
35 x Hip and Back Extensions
Back Extension, Hip Extension, Hip-back Extension

CrossFit Endurance WOD (10.30.2009)
''Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute, or boots & utilities for drag
Bike: 2 mile hill climb, incline between 6-15%
Run: 1 mile hill climb, incline between 6-15%
C2: 2000m molasses row, Damper setting between 8-10

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12 comments:

Ze German said...

ROFL LMFAO I love the super trooper costume. And is that Gerard dressed up as Sammy? hahaha

Ze German said...

Or I guess it could be Officer Dangle from Reno 911 lol

Anonymous said...

joef
800m run/50su's/50back ext
31:18/3rounds=10.1min/rnd

Anonymous said...

Lunge, HSPU, K2E Met.Con
8:53 with band HSPU

Dang!

The Don said...

what the hell did you do to the gym gimlee?

Anonymous said...

Lynn
Lunge,HSPU (mod),K2E met.con.
13:26

Nick said...

As Rx'd

12:18

-Rambo

Anonymous said...

Indy

12:11 mod HSPU

Khan

13:49 Mod HSPU

Billy Mays said...

HI BILLY MAYS HERE!!!

Anonymous said...

Lunge HSPU (mod feet on squat rack) K2E

12:54

Mark

Anonymous said...

Lunge, HSPU, K2E Met.Con -

13:14 Mod HSPU

Bada Bing

Anonymous said...

Lunge 100 ft
HSPU from tire
AbMat Sit-ups

14:52

Walter