9/30/2011

''Bad Larry'' (09.30.2011)

Warm-up Drills (09.30.2011)
Speed Rope x 3:00 (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Deadlift (45lbs)
7 x Push Press (45lbs)
7 x Back Squat (45lbs)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

''Bad Larry'' (09.30.2011)
Complete for time
30 x Back Squat (1-1.5xBW)
15 x DB Ground-2-Overhead (50/35lbs)
Run 1 mile

Notes: Each rep of the DB Ground-2-Overhead has a Push-up on the Dumbbells, a Dumbbell Deadlift, a Dumbbell Power Clean, and a Dumbbell Push Press/Push Jerk. Dropping the dumbbells gets a 5 x Burpee Tax, Get some.
1-Rep Maximum/Percentage Calculator

Skill Development (09.30.2011)
20-15-10-5 at your own pace of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (09.30.2011)
''Time Trial''
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments.

19 comments:

sdaghir@gmail.com said...

I couldn't help it.

Laura said...

Dan, what can we say? Is this your new daily attire or just for dressing up?

Bad Larry: 19:29 (115lbs Back squat, 30lb DBs)

Anonymous said...

''Bad Larry''
225lb Back Squat
60lb DB's
17:35

Fuggin ouch.

Tim

Anonymous said...

I either wear that or just my skins for your information Laura.

Danny

Callie said...

20:14 with 135 and 35

thammond18 said...

Bad Larry...15:48 @185/60
tommy

Anonymous said...

"Bad Larry"
65/25
19:38
10 burpee taxes
Alison

Waldo said...

15:48 @ 205/50
- Jeff

Anonymous said...

bad Larry :16:22/115lbs back squat/30lbs dumbells

(hope your wearing the right kinda undergarments for your ensemble, no one likes a visible Panty line Danny..no one) :P

-Magpie

Anonymous said...

"Bad Larry"
135# squats/ 30# DB
17:00

laura b.

Kim said...

Bad Larry
85# squats/30#DB
17:17

Peter said...

Bad Larry
135#/40# DB - 16:30

Danny, Hallowe'en already?? Or just getting warmed up?

Tom Jones said...

Bad Larry
285 lb Squats
53 lb Kettle bells
16.20

lewis.robertdavid@gmail.com said...

Weighted Pullups 3,3,3,3,3
25-35-45-55-55x2

Bad Larry
30 x Back Squats @ 225 (BWx1.5)
30 x Right Arm Dumbbell Snatch @ 50
1 mile run

17:30

Skill Development as rx'd.

-Bert

Anonymous said...

Never question my choice of undergarments Magpie. Never.

sdaghir@gmail.com said...

In the end it's all about the underwear.

Joshua said...

Bad Larry
190# Back Squats
50#DB
17:37

Anonymous said...

Kenny Powers wears man thongs. Why can't I?

Anonymous said...

Bad Larry
22:00
35#

erica