6/20/2011

''Performance Metrics Re-Test Part II'' (06.20.2011)

'Pick Your Poison' Re-Test Part II: Choose one of the following two WODs for your Paleo Performance Metric Re-Test.

Warm-up Drills (06.20.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Burpees
-Samson Stretch
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Performance Metrics Re-Test Part II'' (06.20.2011)
Choose 1-2 of the following WODs for Re-Test:

''Hydro-Mile''
Row 1600m for time.

Post times to comments.

''Max Rep Tests''
Execute one max repetition set of each of the following:
Pull-ups
Wallball (20/14lbs)
Double-unders

Notes: For the Pull-ups begin with Deadhang and move to kipping as needed during the set. Mark which number during the set represented the changeover.

Post reps per movement to comments.

''Surgeon General's Warning''
Complete 4 Rounds for time of
30 x Double-unders
20 x Wallball (20/14lbs)
10 x Pull-ups

Post times to comments.

''Survivability''
Complete for time
Row 500m
Then...
Complete as many rounds as possible in 12:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post 500m times and rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.20.2011)
''Tempo 80-90%''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mile, LC:18mile, U:25 mile
Run: SC:1.5mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8km

Notes: 80% for the first half, 90% for the second half.

Post times to comments.

14 comments:

lewis.robertdavid@gmail.com said...

Hydro Mile - 5:41.4

Surgeon General's Warning - TBD

-Bert

Michelle said...

Max reps= 4 pull-ups, 30 wallballs, 9 double unders
Hydro-mile= 6:32

Anonymous said...

"Max reps"
pull-ups w/green band-17
wallball 14#- 14
2:00 single-unders
"Survivability"
500m row 2:38
12:00 AMRAP 8 rounds
Alison

Mtn Rob said...

Survivability
2:07 row
6rnds +1 pull up

Khan said...

"Max Rep Re-test"
pull-ups 12+13 (+3 kipping)
wall ball @20lbs 21 (+4)
double-unders 82 (-5)

"Surgeon General's Warning"
10:04 @20lbs (0)

Peter said...

Max Reps
11 DH Pullups/25 Wall ball 20# / ONE DU

Survivabliity
Row 500m - 1:55
10 Rounds even

Mike A. said...

500m row - 1:24.7
7 sec PR

Anonymous said...

Max Reps
Pullups:
Prev: 14 Today: 17+4
Wall BalL
Prev: 33 Today: 40
Double Unders
Prev: 4 Today: 10

Survivability:
Prev: 2:00 Today: 1:43.8 Row
8 Rds + 5 Pullups
-Nick F

lewis.robertdavid@gmail.com said...

SGW - 6:57

-Bert

thammond18 said...

Max Reps...
15DH, 10Kip=25
45WB
2DU(100% improvement...seriously)

Survivability...
1:30.8 (7 or 8 sec pr)
Things went downhill from here...
5 Rounds even

Crushed some PR's, got crushed by others.

tommy

Anonymous said...

Max Reps
10 DH/8 Kip = 18 (+1)
65 WB 20# (+15)
0 DU Same

1600 M Row 5:50.7 (+8 sec or so)

All around better except for DU.

Jay

Kristina said...

Max Reps

2DH + 20 kip (+6)
32 Wallball 14# (+3)
62 Double Unders (+14 or so)

Hydro Mile
6:22 (5 sec PR)

Josh Lev said...

max reps:
11DH/6kip
50WB 20#
2 DU

survivability
1:40- 500m Row
9 rounds and 5 pullups

Anonymous said...

Metrics Test II
500 m row
1:58

Amrap
8rnds 5+8
erica