10/15/2010

''Weighted Pull-ups 3-3-3-3-3 & Kalsu'' (10.15.2010)

Warm-up Drills (10.15.2010)
Row 750m
21-15-9 reps each of
Jumping Pull-ups
Thrusters (PVC)
-Hip Mobility Complex
-Cobra Stretch
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-ups 3-3-3-3-3'' (10.15.2010)
Work up to a heavy three rep record for Weighted Pull-ups. Each rep must move through the standard full range of motion.
There is no coming off the bar during each set of three repetitions.

Post loads to comments.

''Kalsu'' (10.15.2010)
Complete the following for time
100 x Thrusters (65%1RM)

Notes: Every minute on the minute execute 5 x Burpees. Use your single repetition maximum Press record to calculate the load used.

Post times to comments.

Skill Development (10.15.2010)
Complete the following at your own pace
50 x Abwheel/Barbell Roll-outs

Mobility WOD

CrossFit Endurance WOD (10.15.2010)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

3 comments:

Waldo said...

Weighted PU's - 10/10/20/30/35

Kalsu - 16:41 @ 65% of 1RM (65lbs)

Anonymous said...

60/75/85 Wtd pullups

Kalsu 24:00 @120#

Fun stuff._Red Dawn

sdaghir@gmail.com said...

This one was a blast, I can't say enough about our crew and their constant will to exceed personal limits. Mentally and physically.