8/31/2011

''Valhalla III'' (08.31.2011)

Warm-up Drills (08.31.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch






''Valhalla III'' (08.31.2011)

4 Rounds against a 5:00 running clock of:
500m Row
Max Sets in the time remaining of
5 x Shoulder-2-Overhead (155/115lbs)
5 x Burpees

Notes: Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
Rest 1:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.31.2011)
Mobility WOD, Foam Roll, work on any skill sets of your choosing... You earned your time off today and will most likely appreciate it tomorrow.

Mobility WOD

CrossFit Endurance Rest Day (08.31.2011)

12 comments:

Laura said...

Valhalla III: 1/1/1/1 @ 100lbs.

Anonymous said...

2/2/2/2 @ 115#
JB

Khan said...

2/2/2/2 @ 115

Dan Hayden said...

Bai!!!

Anonymous said...

"Vahalla III"
50# 1/2/2/2
Alison

Mike A. said...

"Valhalla III"
3/2/2/3 @ 155#

sdaghir@gmail.com said...

We teach Bai functional movements and he teaches us seductive ones for use on international dance floors.

Kim said...

Valhalla III
2/2/2/2 @75#

thammond18 said...

Vanilla Three...2/2/2/2@155lbs
tommy

Joshua said...

Valhalla III
2/2/2/2
w/ 60# Dumbells

Anonymous said...

20110831
"Valhalla III"

Complete 4 rounds against a 5:00 running clock
Row 500m
AMRAP
-20 x Double Unders
-5 x Neutral Grip Burpees

3/2/3/3

-Bert

Anonymous said...

Valhalla III
2/2/1/2 @ 155#

Jay