''Bennett'' (12.29.2009)

Warm-up Drills (12.29.2009)
Row 2ooom
Samson St retch
Hip/Shoulder Mobility Drills

''Bennett'' (12.29.2009)
Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings
Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

CrossFit Endurance WOD (12.29.2009)
90% of Personal Record for your chosen distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post distances to comments.


Walter said...

Pull-ups (blue band)
Push-ups (3 rnd reg / 7 rnds on knees)
KB (30#)
45+40+36+41+36+33+31+30+30+28 = 350 = 5:50

Anonymous said...

Pull-ups Green Band after the first set.
KB 35lbs



Anonymous said...

Pull Ups (Blue Band)
Push Ups (mod)
KB (30#)

40/36/35/35/25/20/56/56/39/39 = 381 = 6:35