1/05/2011

''Button To Button'' (01.06.2011)

Warm-up Drills (01.06.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Ring Rows
10 x Box Jumps (24'')
10 x Knees-2-Elbows
10 x Push-ups
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Button To Button'' (01.06.2011)
Complete the following for time
Row 500m
21-18-15-12-9-6-3 reps each of
Wallball (20/14lbs)
GHD Sit-ups
Row 500m

Post times to comments.

Skill Development (01.06.2011)
Complete at your own pace
30 x Turkish Get-ups (15 reps each side)

Mobility WOD

CrossFit Endurance WOD (01.06.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

18 comments:

Ultimate MMA & Self Defense said...

button to button
16:33 rx'd

John M said...

Button To Button
15:37 Rx'd

Here's a tip:
I don't recommend eating a pound of gummy bears and drinking beer the night before this workout.

Khan said...

15:12 w/14 lbs

Anonymous said...

Row 500m
Wallball 10#
Ab mat sit-ups
Row 500m
@20:12
--Alison

Anonymous said...

Button to button 15:24
JB

sdaghir@gmail.com said...

Only one lb?

Stop sandbagging, John.

Anonymous said...

Button to Button
13:19 with GHD

laura b.

richard said...

11.20

Danny=Article 89

lewis.robertdavid@gmail.com said...

20110106
Button to Button
12:41 rx'd

Peer pressure is a b!tch.

-Bert

Matt said...

12:55 w/ Gas Mask

Derek said...

Button to Button

13:47 20lbs x GHD

luke said...

Luke "da Kang"

15:07 w/ ghd's RX

Anonymous said...

22:13 or something close to that.

callie

Anonymous said...

Mike L: 11:44 (subbed in thrusters)

Mtn Rob said...

16:10
abmat

Marcus said...

11:41

Waldo said...

15:20 w/ GHD

I hurt

sdaghir@gmail.com said...

''Button To Button''
Complete the following for time
Row 500m
21-18-15-12-9-6-3 reps each of
Wallball (20lbs)
GHD Sit-ups
Row 500m

14:50ish

*Got a chance to make up this thrasher Saturday morning alongside my favorite Huelsman. Thanks for letting me tag along, dude.