2/16/2010

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)

''You have to practice hurting. There is no question about it... You have to practice being hazed. You have to learn to take a bunch of junk and accept it with a sense of humor.''
--Laurence Gonzales, Deep Survival

Warm-up Drills (02.15.2010)
2:00 x Single-unders
15 x Medicine Ball Cleans
15 x Jumping Pull-ups
50 x Double-unders

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)
Complete as many rounds as possible in 20:00 of
250m Row
21 x Sumo Deadlift High-Pull (95/65lbs)
12 x Pull-ups

Post rounds completed to comments.

Skill Development (02.16.2010)
3 Rounds at your own pace of
L-sit/V-sit for maximum time
15 x GHD Sit-ups

CrossFit Endurance WOD (02.16.2010)
4-6x Repeats
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

7 comments:

Mtn Rob said...

Mtn Rob
4 sets + 21/ bkl 65

Anonymous said...

Row, SDHP, Pull-Up AMRAP as Rx'd
6 rounds + 21 SDHP & 6 Pull-Ups

-Troy

Anonymous said...

Rx'd 4 rounds + 21/9 @95lbs

Christian

lewis.robertdavid@gmail.com said...

20100216 - Pullup Ascension Ladder & 400m Repeats

Pullups: 12 Minutes + 12 Pullups

--------------------------

400m Repeats:

1 - 1:32
2 - 1:46
3 - 1:48
4 - 1:46
5 - 1:44
6 - 1:41



-Bertimus Maximus

Big Ben said...

3 rounds + row/15 sdhp

Anonymous said...

4 rounds + 21/6 rx'd

Indy


5 rounds + 230m rx'd

Khan

Andrew said...

4 rounds at 85lbs plus row and 21sumos