9/03/2010

''Because Mom Said'' (09.03.2010)

Warm-up Drills (09.03.2010)
Run 800m
7 x Deadhang Pull-ups
9 x Push-ups
12 x Sit-ups
15 x Air Squats
Dot Drill
''Burgener Drill''
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Because Mom Said'' (09.03.2010)
Complete for time
10 x Turkish Get-ups (50/35lbs)
20 x Front Squats (155/115lbs)
30 x Push-ups
40 x KB Swings (50/35lbs)
50 x Knees-2-Elbows
40 x Pull-ups
30 x Deadlifts (155/115lbs)
20 x Ring Dips
10 x Pistols (alt.legs)

Post times to comments.

CrossFit Endurance WOD (09.03.2010)
''Tabata''

8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.

Post distances to comments.

2 comments:

Grant Van Der Beken said...

Killer WOD today, thanks for letting me participate. I'll drop in next time I'm home in NH.

-Grant

PS: Anyone visiting Chicago is welcome to drop in at Atlas Cross Fit. Email me @ grant.vanderbeken@hotmail.com if you have questions.

Anonymous said...

25:20 35/115lbs

Khan