2/08/2010

''Two Hundo'' (02.08.2010)

Warm-up Drills (02.08.2010)
Row 500m (Worst Damper Setting)
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
Shoulder Dislocates (PVC)
Row 500m (Best Damper Setting)

Notes: Record Power Ratio and damper setting used for both 500m Row intervals.

''Two Hundo'' (02.08.2010)
Complete 10 Rounds for time of
10 x L-sit Pull-ups
10 x Wallball (20lbs/14lbs)

Post times to comments.




Skill Development (02.08.2010)
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats

CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)

6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.

Post distances to comments.

10 comments:

Anonymous said...

5rnds 10pullups black bnd 10 wallball 20lbs...7:17 alex

Anonymous said...

Two Hundo
25.12rx'd(14lb med ball x 15 reps)

Dang!

Anonymous said...

For all you Jersey Shore fans...

http://www.youtube.com/watch?v=RLq26SKYbgw

Dang!

Walter said...

Rowing:
Setting - 1 / PR = 1.17
Setting - 6 / PR = 1.55

WOD
Regular Pull-Ups
Wallball (14#) 14:04

Anonymous said...

Indy

18:19 knee up pull ups

Khan

18:04 Rx'd

Anonymous said...

13:10
1st 25 pullups "L" the rest regular

Mark

Anonymous said...

Wow it was good to be back in the saddle but my butt is sore today :) One day at a time as Mike kept telling me. 13:57 for pullups and wallballs.

OD

Anonymous said...

13:52

Pull Ups / Wall Ball 20#

Brian

Andrew said...

15:15 Rxd

Anonymous said...

"Two Hundo"
20:21 Rx'd

-Troy