Warm-up Drills (03.02.2011)Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch
''The Ol' One-Two'' (03.02.2011)
Complete the following for time
5 Rounds of
12 x Wallball (20/14lbs)
7 x Weighted Pull-ups (20/10lbs)
5 Rounds of
12 x SDHP's (95/65lbs)
7 x Handstand Push-ups
Post times for each couplet to comments.
Skill Development (03.02.2011)
3 Rounds at your own pace of
:20 x L-sit/v-sit
15 x GHD Sit-ups
15 x Reverse Hypers (GHD)
Mobility WOD
CrossFit Endurance WOD (03.02.2011)
''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!
Post distances to comments.
Posts
15 comments:
The old one two:
One: 11:??
Two: 16:20
It ate me :X
"The old one two" 8:46/14.32 (65 lbs. and not a weighted pull up - yet!)
"The Old One-Two"
Part One: 8:20 w/14lb/20lb
Part Two: 12:11 w/65lbs
The Old One Two:
Part One: 8:16 20lb
Part Two: 11:43 95lb bumber HSPU
The Old One-Two:
I: wallball 14# pull-ups w/red&green bands
@8:07
II: SDHP 45# HSPU w/blue&green bands
@13:20
Alison
The old one two:
1) 7:22 14# WB & DHPU no weight
2) 12:25 55# SDHP & 1 bumper HSPU
laura b. doesn't wear tights!
it's called compression wear.
The Old One-Two
Part 1: 20# WB (yeah!); no excess weight though
6:52
Part Deux: 85#; Red/Blue Bands for HSPU
14:00
The Old One-Two
Part 1: 7:07 (14#WB)
Part 2: 13:15 (65#)
The Old One-Two
Part 1: 7:54
12 x Wallball @ 20lb
7 x Ring Pullups w/ 10lb
Part 2: 11:05
12 x Slam Ball @ 20lb
7 x HSPUs
Had to modify this one a bit for the current equipment in my dorm, but that'll all change soon...
-Bert
10:00 one
27:34 two rxd with two abmats....HSPU missed me but I didn't miss them!
-Moose
Lance says....
''The Old One-Two'' (03.02.2011)
5 Rounds of
12 x Wallball (20lbs)
7 x Weighted Pull-ups (20lbs)
9:53
Noobs kept taking my PU bar, so I had to get rid of a few. Expect to see my picture on the front page.
5 Rounds of
12 x SDHP's (95lbs)
7 x Handstand Push-ups
14:59
-guy with the awesome haircut and cool bike
The old one two
5 rounds
12 wallball 20#
7 pull ups 20#
6:09
5 rounds
12x SDHP 95#
7x HSPU's
14:22
Jay
The old one two
First Part..7:19
12 wallball...20lbs
7 pullups...20lbs around the neck
Second Part...13:37
12 SDHP w/95lbs
7 HSPU w/ 1 abmat
tommy
''The Ol' One-Two''
Complete the following for time:
5 Rounds of
12 x Wallball (20lbs)
7 x Weighted Pull-ups (20lbs)
5:26 as rxd.
5 Rounds of
12 x SDHP's (95lbs)
7 x Handstand Push-ups
15:19 as rxd.
Still suck big time on HSPUs.
The Ol One Two
Part One
8:42
Part Two
samy turned off timer...
SDHP 65#
HSPU blue/blue
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