3/09/2010

''AMRAP is an Acronym'' (03.09.2010)

Warm-up Drills (03.09.2010)
Row 750m
2 Rounds of
12 x KB Swings (24/16kg)
12 x Push-ups
Samson Stretch

''AMRAP is an Acronym'' (03.09.2010)
Complete as many rounds as possible in 20:00 of
15 x Pull-ups
15 x Ring Push-ups
15 x Back Extensions/SLDL (45lbs)
15 x GHD Sit-ups/Abmat Sit-ups

Post rounds completed to comments.

Skill Development (03.09.2010)
3 Rounds at your own pace of
12 x Overhead Squats (45lbs)
12 x Pistols (Alternating Legs)

Notes: Focus on smooth, controlled repetitions executed through a complete range of motion.

CrossFit Endurance Rest Day (03.09.2010)

14 comments:

Andrew said...

5 rounds plus 11 pull ups

Anonymous said...

"AMRAP is an Acronym" as Rx'd

8 rounds plus 15/15/5 Back Extensions

-Troy

Anonymous said...

4 rounds plus 15/15/15
enjoyed being back.

-Deuce

Anonymous said...

AMRAP is an Acronym...right Jim?
8 rounds rx'd

Dang!

Anonymous said...

7 rounds+ 15/15/15 rx'd

Indy


7 rounds+ 15/15 rx'd

Khan

Anonymous said...

6 rounds+ 15 rx'd

Laura

Anonymous said...

AMRAP
4 RNDS +15/15/15/7 RX'd
Chris

Anonymous said...

AMRAP
7 rnds even
Pullups
Ring pushups
Back extensions
AB Mat
Mark

Anonymous said...

AMRAP 4 rounds 15/8

Brian

Anonymous said...

5 rounds +15+15+15 Larry

Anonymous said...

Wod as Rxd
five rounds plus 15/15/15/13abmat situps

billy

Anonymous said...

5 Rounds + 6

peter

sdaghir@gmail.com said...

Thats a solid score, Peter, sick job.

Butch said...

Amrap:5 Rounds +15 Pull ups