9/22/2010

''Nate'' (09.22.2010)

Warm-up Drills (09.22.2010)
800m Run
9 Fundamentals x 7 reps each (45lbs)
Dot Drill (for time)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nate'' (09.22.2010)
Complete as many rounds as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (2-pood)

Post rounds completed to comments.



Skill Development (09.22.2010)
21-15-9 reps each of
Barbell Rollouts
Russian Twists (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (09.22.2010)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

Post times to comments.

8 comments:

Anonymous said...

Dot drill - 90seconds

PU's / RD's / HSPU's - no band
KBswing - 50# db
4 rnds + PU's/ RD's

Anonymous said...

last post - Mike D

Anonymous said...

"Nate"
7 rnds, 1.5 pood, and handstand w/o bands, R/D + P/U's
Chris

Andrew said...

9rds+ 2. RX'd

Khan said...

"Nate"
10 rounds + 1 muscle up
1.5p/ head to mat

"Birthday WOD"
28 rounds 6:07
mask & 20lb vest
:15sec pr

Peter said...

Nate:
PU/Ring dips (no bands!)
HSPU - blue & blue Bands
1P

7 Rnds + 2 HSPU

lewis.robertdavid@gmail.com said...

20100922 - Nate

8+2 MU rx'd

BERT

Mtn Rob said...

9rds +6 ringdips 6 pullups and 2 hspu
blk band