5/26/2010

''Marauder AMRAP'' (05.26.2010)

Warm-up Drills (05.26.2010)
800m Run
10 x Box Jumps (20'')
10 x Push-ups
10 x Medicine Ball Cleans
10 x Inch Worms

''Marauder AMRAP'' (05.26.2010)
Complete as many rounds as possible in 20:00 of
20 x Walking Lunges (10 reps each leg)
10 x Knees-2-Elbows
5 x Hang Power Clean and Jerk (135/95lbs)

Notes: 20-30lb Weight Vest challenge is in effect, post details of your epic undertaking.

Post rounds completed to comments.



Skill Development (05.26.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
:15 x L-sit/V-sit Hold (paralettes)

CrossFit Endurance WOD (05.26.2010)
''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 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min 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.

10 comments:

Brian said...

8 Rounds 135lb

Anonymous said...

Marauder 7 rounds 95#

B-Rye

Anonymous said...

''Marauder AMRAP''
5 Rnds RX"d
Chris

Troy said...

"Marauder AMRAP"

11 rounds Rx'd + Vest

Anonymous said...

9 rounds + 20 lunges, 10 k2e, and 3 clean and jerks. RX'd

~Brendan

lewis.robertdavid@gmail.com said...

20100526 - Marauder AMRAP

9 Rounds + 19 Lunges @ 115#


-Bert

Anonymous said...

5 rounds rx'd

Indy


6 rounds @95lbs + the great satan vest

Khan

Anonymous said...

6 Rounds Rx'd

Mark

Anonymous said...

Made up this event on 05/29/10:

6 rounds @ 65 lbs + 1 extra round after time.

Total of 7 rounds.

The Ghost

Anonymous said...

Marauder AMRAP
8 Rounds @95lbs

-Deuce