8/16/2010

''Viking Franlette'' (08.17.2010)

Warm-up Drills (08.17.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
7 x Front Squat (45lbs)
7 x Press (45lbs)
7 x Thrusters (45lbs)
-Scorpion Stretch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Viking Franlette'' (08.17.2010)
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x C2B Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x C2B Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x C2B Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x C2B Pull-ups (20/10lbs)

Notes: Unbroken Challenge is in effect.

Post times to comments.

Skill Development (08.17.2010)
3 Rounds at your own pace of
L-sit/V-sit x Max Time
GHD Sit-ups x 21
Floor Wipers x 21
Prone Plank x Max Time

CrossFit Endurance Rest Day (08.17.2010)

2 comments:

lewis.robertdavid@gmail.com said...

20100817 - Viking Franlette

26:32 - rx'd

-Bert

Anonymous said...

Viking Franlette

12:10 rx'd w/o weighted vest - don't own one

Mike L.