3/25/2011

''Calloused Junk'' (03.25.2011)

Warm-up Drills (03.25.2011)
Speed Rope x 3:00
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Jumping Pull-ups
7 x Burpees
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)




''Calloused Junk'' (03.25.2011)

Complete the following for time
Row 45kcal
21-15-9 reps each of
Snatch (95/65lbs)
Wallball (20/14lbs)

Post times to comments.

Skill Development (03.25.2011)
3 Rounds at your own pace of
:10 x L-sit
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (03.25.2011)
''10x30:60''
10 Rounds of (:30 on x :60 rest)
Swim: Use pool or open water
Bike: Use an 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. Do not reduce the speed.
C2: Damper Setting athlete’s preference.

Post distances to comments.

13 comments:

Marcus said...

Calloused Junk: 16:31 @ 95lbs

Colby said...

Calloused junk:
21:35 @ 95 lbs.
Skills
Great slaying

Khan said...

Calloused Junk
14:47 @ 65lbs

Mtn Rob said...

22:58 @ 65lbs

Anonymous said...

20:58
snatch 40#
wallball 14#
Alison

rickylake said...

Calloused junk

13:58

Laura said...

Calloused Junk
Snatch - 65lbs.
WB 14lbs.
24.21

lewis.robertdavid@gmail.com said...

calloused junk
16:21 rx

Fortress of Solitude WOD

-BERT

Peter said...

Calloused Junk

14:55 65#/20#

Kim said...

Calloused Junk
18:13 40#/"30"

Anonymous said...

Biemer-

CJ 17:20

ericachief said...
This comment has been removed by the author.
ericachief said...

"Calloused Junk"
23:23 55#
erica