9/09/2010

''Birthright'' (09.09.2010)

Warm-up Drills (09.07.2010)
Run 800m
2 Rounds of
10 x Med Ball Cleans
10 x Burpees
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Birthright'' (09.09.2010)
21-18-15-12-9-6-3 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Handstand Push-ups

Notes: Unbroken Challenge.

Post times to comments.

Skill Development (09.09.2010)
3 Rounds at your own pace of
:30 Ring Support
30 x GHD Sit-ups

CrossFit Endurance WOD (09.09.2010)
''3-5 x Repeats''

Swim: 5 x 50m/y with 3 minute recoveries.
Bike: 3 x 1k with 5 minute recoveries.
Run: 4 x 300m with 5 minute recoveries
C2: 4 x 375m with 5 minute recoveries.

Post times to comments.

3 comments:

mtn rob said...

19:02 95lb/blackngreen band for hspu

lewis.robertdavid@gmail.com said...

Birthright

45:15 as RX'd

-Bert

Peter said...

Modified:
75# SDLHP
Green_Blue Bands for HSPU

18:27