7/17/2011

''Nancy's AMRAP'' (07.18.2011)

Warm-up Drills (07.18.2011)
Row 3 minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Nancy's AMRAP'' (07.18.2011)
Complete as many rounds as possible in 20:00 of
Run 400m
15 x Overhead Squats (95/65lbs)

Post rounds/reps completed to comments.




Skill Development (07.18.2011)
30-20-10 reps each of
GHD Sit-ups
Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (07.18.2011)


11 comments:

Laura said...

4 rounds + 400m run @ 55lbs.

lewis.robertdavid@gmail.com said...

20110718
"Nancy's AMRAP"
5 rounds + 200m

18:17 for "Nancy" which is a 5 minute PR compared to the last time I did this with 75lbs.

Great start to the week with the Spaniard and the morning crazies.

-Bert

Dan Hayden said...

"Nancy's AMRAP"
6RDs + 200m run

5RDs in 14:58

Danny

Michelle said...

4 rnds + 400m run @ 55lbs

Anonymous said...

"Nancy's AMRAP"
3 rounds + 5 OHS @ 50#
Alison

Raj said...

3 Rnds + 400m run @95lbs (back squats)

Peter said...

Nancy's AMRAP
3 rounds + run + 2 OH Squats w /50#

Kim said...

Nancy's AMRAP
3 Rounds + 9OH squats w/55#

thammond18 said...

Nancy's AMRAP...4 rounds + Run

tommy

Anne said...

Nancy AMRAP
3rds plus 200 meters w/ 65#

Anonymous said...

Nancy's AMRAP - 5 rounds

Jay