1/10/2012

''Bennett'' (01.10.2012)

Warm-up Drills (01.10.2012)
Run 800m
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Bennett'' (01.10.2012)
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Skill Development (01.10.2012)
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (01.10.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)

Hold maximal distance possible.

12 comments:

Proud Sandbagger said...

"Bennett" 7 rnds 9:48

Marcus said...

Bennett: 10 rounds

Mike M said...

Bennett (40kg)
8rounds: 16:11

Dutch said...

Bennett 4rds 32kg
mike v.

Anonymous said...

Bennett...6 rounds: 14:36
Rounds 1-4
7 x pull ups
10 x air squats
7 x push ups
7 x KB swings

Rounds 5 & 6
10 x pull ups
10 x air squats
10 x push ups
10 x KB swings

-Dubs

mtn rob said...

even though I can't come in all week you'll be pleased to hear that everyday on set my paleo diet is challenged... There is literally cake every where I turn... And brownies!

Mike H said...

Bennett (24kg)
7 rounds +
10 pull ups,
10 squats,
10 clapping push ups
9 kb swings

lewis.robertdavid@gmail.com said...

"Bennett"
10 rounds, each against a 2:00 running clock, score is total rest time earned:
10 x Pullups
10 x Air Squats
10 x Clapping Pushups
10 x KB Swings @ 32kg

10 rounds completed.
9:00 rest earned.


Skill Development
30 x Strict Toes 2 Bar


-Bert

Dan Hayden said...

"Bennett" 10rds 8rds 32kg, 2rds 40kg

Danny

Peter said...

Bennett
5 Rounds 10:34 (24kg)

Traps said...

Bennett
8 rounds 16:03 32kg

Jay

Michelle said...

7 rnds 24kg KB
Time 12:23