1/30/2012

''El Nino'' (01.31.2012)

Warm-up Drills (01.31.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
10-8-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull (45lbs)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Lateral Lunge Stretch
-Shoulder Dislocates (PVC)




''El Nino'' (01.31.2012)
For time
Row 500m
--
25 x KB Swings (32/24kg)
5 x Jumping Slamball (40/20lbs)
20 x KB Swings (32/24kg)
10 x Jumping Slamball (40/20lbs)
15 x KB Swings (32/24kg)
15 x Jumping Slamball (40/20lbs)
10 x KB Swings (32/24kg)
20 x Jumping Slamball (40/20lbs)
5 x KB Swings (32/24kg)
25 x Jumping Slamball (40/20lbs)
--
Row 500m

Notes: WATCH THE DEMO VIDEO!!
Slamball Technique Demo Video

Post times to comments.

Skill Development (01.31.2012)
3-5 Rounds for Quality of:
:10 x L-sit (parallettes)
10 x Abwheel Roll-outs
10 x Toes-2-Bar/Knees-2-Elbows

Notes: Strict movements, no kipping. Rest as necessary to complete correctly.

Burpee Challenge (Optional)
40 x Burpees (Joel's a quitter)

Mobility WOD

CrossFit Endurance WOD (01.31.2012)
''Time Trial''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

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13 comments:

Sarah said...

El Nino
15:04 24kg / 20lb

Marcus said...

El Nino: 12:08

Alison said...

"El Nino"
20kg/20#
19:47

Grinster said...

"El Nino"

16:00 Rx 32kg/40lb

~Chase

Joshua said...

Back Squat 5,3,1+
250x6

El Nino
w/ 65# Thrusters instead of slamball

16:11

Mike M said...

El Nino (40kg/40#)
17:08

Peter said...

El Nino
17:17 : 24kg & 20#

Dutch said...

El Nino
23:30
Rd 1-3 32kg/40lb
Rd 4-5 32kg/20lb
Mike V.

Michelle said...

El Nino (24kg/20#)
14:11

Trevor said...

El Nino (24 kg / 20 #)
16:39

laura b said...

El Nino (20Kg/20#)
22:??
Slow - room for improvement

Callie said...

28:32 (24/20) woof

Traps said...

El Nino (32/40)
15:36

Jay