8/11/2011

''Cobra Kai'' (08.11.2011)

Warm-up Drills (08.11.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x RDL's (45lbs)
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Cobra Kai'' (08.11.2011)
Complete as many rounds/reps as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Ring Push-ups
20 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Skill Development (08.11.2011)
Roll-out, Mobility WOD, and rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (08.11.2011)
''2xIntervals''
Swim: 2×8min, Rest 2 min Between intervals
Bike: 2×15min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

15 comments:

Justin said...

6 rounds

Laura said...

Cobra Bai: 6 rounds + 10/10/8

Anonymous said...

Cobra Kai:
6 rounds + 10/10

Mike M

Anonymous said...

Cobra Bai
6Rds + 10/10/10
GHDs are the bain of my existence...
Also, I'm posting just for you, Bert ;)
-Nick F

Mtn Rob said...

Cobra Kai
3 rds + 10/10/

and I almost got on the GHD one last time

Anonymous said...

Cobra Kai
8 rounds

Alex Bleakley

lewis.robertdavid@gmail.com said...

Cobra Kai
9 Rounds + 10/3

-Bert Finn

Justin Green said...

Cobra Kai:

7 Rounds + 8 GHD

-Lt. Hoostie

Peter said...

Cobra Kai

6 rnds + 10/10 @85#

thammond18 said...

Cobra Kai...7+10+10rx
Stupid GHB's
tommy

Joshua said...

Cobra Kai
6 Rounds +10/10
w/ med ball sit-ups

Anne said...

Cobra Kai
5 rounds + 10/7

Anonymous said...

Cobra Kai
10 x 28" box jumps
10 x Ring Push ups
20 x GHD situps

7 rds + 10/10

Jay

Mint said...

10 rds 7 SDHP

Anonymous said...

Cobra Kai
4 rnds +10
65#
erica