1/15/2010

''Run, Wallball, SDHP Met.Con.'' (01.15.2010)

Warm-up Drills (01.15.2010)
500m Row (Damper 7)
9 Fundamentals x 5 reps each
500m Row (Damper 1)

Notes: Record power ratio for both 500m Row intervals.

''Run, Wallball, SDHP Met.Con.'' (01.15.2010)
Complete 3 Rounds for time of
400m Run
21 x Wallball (20lbs)
12 x Sumo Deadlift High-Pull (95lbs)

Post times to comments.

Skill Development (01.15.2010)
2 Rounds at your own pace of
1:00 x Cumulative Ring Support
21 x Hip and Back Extensions

CrossFit Endurance WOD (01.15.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 max distance x 3:00 Rest)

Post distances to comments.

10 comments:

Anonymous said...

15:01 R'xd

Brian

Kristina said...

14:59 @ 65 lbs

Anonymous said...

18:34 as Rxd

Deuce

Walter said...

Power Ratio:
Damper @ 7 = 1.46
Damper @ 1 = 1.15

WOD
16:51 as Rxd

Anonymous said...

PR @ 7: 0.95 PR @ 1: 0.72

Run, WB, SDHP 20#/65# 19:51
(blue bandana and matching shirt)

peter

Anonymous said...

Power ratio:
7 - 1.40
1 - 1.36

WOD Rx'd
15:17
Mark

Andrew said...

14:08 at 65lbs

Anonymous said...

Saturday WOD 1/16/10

Clean / Jerk 95 lbs 15
Burpees 15
Run 400 m

Clean / Jerk 95 lbs 12
Burpees 12
Run 400 m

Clean / Jerk 95 lbs 9
Burpees 9
Run 400 m

26:02 in full firefighter gear

Brian

Anonymous said...

12:28 rx'd

Indy

12:52 @65lbs

Khan

Anonymous said...

12:46

Jim