4/18/2011

''Despicable Me'' (04.18.2011)

Warm-up Drills (04.18.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch



''Despicable Me'' (04.18.2011)

Complete for time
800m Run
5 Rounds of
7 x Thrusters (135/95lbs)
10 x Pull-ups (20/10lbs)

Notes: Athletes needing a frisky fix can simply wear a vest for the whole despicable thing, otherwise use a dumbbell and weight belt to spice up the pull-ups.

Post times to comments.

Skill Development (04.18.2011)
3 Rounds of
Ring Support x Max Time
15 x GHD Sit-ups
15 x SLDL (45lbs)
Mobility WOD

CrossFit Endurance WOD (04.18.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post times to comments.

13 comments:

Marcus said...

Despicable Me: 23:11 @ 135lb/25lb vest

one eyed minion said...

Despicable me: 21:18 w/ 115# and 20# vest
Skills.

Laura said...

Despicable me: 28:16 @ 85 lbs/ red band last two rounds for pull ups

Anonymous said...

Despicable me. 13:48 135# & vest. Wonderful Monday. Danny

Mtn Rob said...

16:40 115lb blk band

thammond18 said...

Didpicable Me...19:33
@135lb, not feeling frisky

tommy

Khan said...

"Despicable Me"
18:51 @95lbs + vest

lewis.robertdavid@gmail.com said...

Despicable Me

Run 800m
5 Rounds
7 x Thrusters @ 135
10 x Pullups @ 20

Felt Frisky and loaded up the body armor with 20#.

UNBROKEN on all rounds and reps.

23:12

-Bert

David said...

"Despicable Me"
18:53
135 Thrusters, 26 lb weighted pullups, 20 lb vest.
All Thruster sets unbroken, pullups sectioned to keep moving. Run at 8:00 pace.

Kim said...

Despicable Me
Thrusters @ 70#
Pullups-blue
22:30

Mike Scotina said...

Despicable Me

12:44 Unbroken with 20# Armor, Thrusters at 135#

Anonymous said...

Despicable Me
135 # Thrusters
15:56

Jay

Anonymous said...

Erica

Despicable Me
21:26
thrusters 65#
blue band