5/04/2010

''A Hard Knock'' (05.05.2010)

Warm-up Drills (05.05.2010)
Row 750m
2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
Samson Stretch
Shoulder Opening Drill

''A Hard Knock'' (05.05.2010)
Complete the following for time
Row 250m
15 x Handstand Push-ups
9 x Clean and Jerk (135/105lbs)
Row 500m
12 x Handstand Push-ups
7 x Clean and Jerk (135/105lbs)
Row 750m
9 x Handstand Push-ups
5 x Clean and Jerk (135/105lbs)

Post times to comments.

Skill Development (05.05.2010)
Complete 3 Rounds at your own pace of
20 x Abmat Sit-ups
15 x Back Extensions
:10 x L-sit/V-sit hold

CrossFit Endurance WOD (05.05.2010)
Swim, Bike, Run, or Row (C2)

3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest

Hold maximum distance possible on work intervals.

Post distances to comments.

10 comments:

Anonymous said...

"A Hard Knock"

17:41 rxd

Getting over a nasty sinus infection. Feels good to do the WOD again.

Christian

Anonymous said...

16:22 largely f.r.o.m.-less hspu's/ 105lbs

Khan


15:14 rx'd

Indy

Kristina said...

A Hard Knock

16:29 @ 95 lbs/MOD hspu's

Anonymous said...

A Hard Knock

30.55(Almost rx'd)

Dang!

Anonymous said...

A Hard Knock

14:46 115# , mod hspu blue band

B-Rye

Anonymous said...

"A Hard Knock"

18:58 Rx'd

Handstand push ups are getting much, MUCH better.

-Troy

Anonymous said...

"A Hard Knock"
135#
HSPU Mod

17:03
Mark

Anonymous said...

A Hard Knock
19:27 Rx'd

jb

Andrew said...

20:37 Rxd

Killer

Peter said...

Mod HSPU (blue band) & 95#

16:19