10/24/2010

''Frabata Intervals'' (10.25.2010)

Warm-up Drills (10.25.2010)
Row 750m (Damper Setting 1-2)
''Burgener Drill"
9-7-5 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Sumo Squats
-ITB Stretch

''Frabata Intervals'' (10.08.2010)
Complete 6 Rounds of the following interval circuit. Execute as many repetitions as possible for each :20 second work interval.
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Pull-ups
:10 x Rest
:20 x Pull-ups
:10 x Rest

Post lowest numbers scored for each movement to comments.

''Temper Tantrum II'' (10.25.2010)
21-15-9 reps for time of
Sledgehammer Strikes (L)
Sledgehammer Strikes (R)
KB Swings (24/16kg)

Post times and hammer weight to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.25.2010)

3 comments:

matt l said...

"Frabata Intervals"
Lowest rep. of 6 rounds:
3 thrusters @ 85lbs
5 pulls up

"Temper Tantrum II"
10lbs sledgehammer/45lbs kb
time - 7:27

lewis.robertdavid@gmail.com said...

Frabata Intervals
Thrusters: 5
Pullups: 5

Temper Tantrum 2
5:17 @ 20# ball slams & 55# dumbbell


-Bert

Peter said...

Frabata Intervals
min count 3 (65#)/ 5

Temper Tantrum
6:41