9/28/2010

''Fraternization'' (09.29.2010)

Warm-up Drills (09.29.2010)
800m Run
2 Rounds
7 x Deadhang Pull-ups
12 x Abmat Sit-ups
15 x KB Swings (16kg)
-Shoulder Opening Drill (Wall)
-Inch Worms
-Samson Stretch





''Fraternization'' (09.29.2010)
Complete the following for time
Row 1000m
21-18-15-12-9-6
Ring Push-ups
GHD Sit-ups

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Skill Development (09.29.2010)
Today we will be covering the basics of safety and execution for training with the rope climb.
Novices will be working on lifting their body from the deck to standing while those that have experience will be working through both secured and hands-only methods of ascent. Understanding the principals of the climb and their application in training will be the primary goal of today's indoctrination; as always safety is paramount.

Mobility WOD

CrossFit Endurance WOD (09.29.2010)
''Tempo Hill Climb''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 5-8, Holding Wattage @ 50-120 above bodyweight.

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4 comments:

lewis.robertdavid@gmail.com said...

WOD 1 - The Marty Party 5k
2:00 Intervals
-15 x Push-ups & 15 x Sit-ups
-Remaining Time used to complete the 5k.

36:55 / ~270 Push-ups & Sit-ups rx'd

Fraternization tonight...


-Bert

Anonymous said...

''Fraternization'' at work!
13:22, regular pushups and situps, we don't yet have the fancy stuff.

Chris

Peter said...

Fraternization Rx'd

14:59

Anonymous said...

JoeF
9. 12:43 min