11/23/2009

''Run, Thruster, K2E Met.Con.'' (11.23.2009)

Warm-up Drills (11.23.2009)
Row 2000m
Build up to holding 500m splits at 1:50 or faster.
Samson Stretch
Hip Mobility Complex

''Run, Thruster, K2E Met.Con.'' (11.23.2009)
Complete 3 Rounds for time of:
400m Run
21 x Thrusters (95lbs)
21 x Knees-2-Elbows

Post times to comments.

Skill Development (11.23.2009)
3 Rounds at your own pace of
9 x Handstand Push-ups
9 x Deadhang Pull-ups

CrossFit Endurance WOD (11.23.2009)
Swim, Bike, Run, or Row (C2)
9 minutes at maximal effort for total distance.

Post distances to comments.

12 comments:

Ze German said...

Sammy,
Send me the pats pics!

Thanks,

Me

Anonymous said...

4 Rounds:500m row, 35 pushups w/ 30lb vest 35 GHD
29:30

Dang!

Anonymous said...

JoeF
400m run/21 thrusters(45#)/21GHSU
20.9min/3rnds=7min/rnd

Anonymous said...

Mike L.: 15:41

Nick said...

as Rx'd

14:35

-Rambo

Anonymous said...

Lynn
Run,thruster, K2E met. con
17:00

Anonymous said...

As Rx'd
25:20

Mark

lewis.robertdavid@gmail.com said...

20091123

Fran w/ 65#
9:32

Burpee Ascension Ladder (1: rounds)
11 Ronds + 10 burpees = 12 minutes = 76 burpees.


-Bert

D Benton said...

Doug

21:13 65 lbs and abmat

Anonymous said...

Run, Thruster, K2E Met. Con -

19:24 32 kgs

Bada Bing

Anonymous said...

24 something

Jim

Anonymous said...

400m run
21 X Thrusters (45#)
21 X AbMat Sit-ups
17:54

Walter