1/19/2012

''Live Mild or Live Wild'' (01.20.2012)

**Welcome home, Moose!

Warm-up Drills (01.20.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Live Mild or Live Wild'' (01.20.2012)
Complete for time
30 x Turkish Get-ups (alt.sides)
Then...
9-15-21 reps each of
Med Ball Cleans (40/20lbs)
GHD/Abmat Sit-ups
Then...
20 x Turkish Get-ups (alt.sides)
Then...
21-15-9 reps each of

Med Ball Cleans (40/20lbs)
GHD/Abmat Sit-ups
Then...
10 x Turkish Get-ups (alt.sides)

Notes: Each round of Turkish Get-ups may be partitioned between left and right sides based on personal preference. Example, Round 1 could be completed 15 x Right side and 15 x Left side or alternating 1 x Right and 1 x Left for 15 total sets.
Use a weight that is challenging yet able to be executed with proper technique. Say goodbye to Med Ball Cleans with the Dynamax Balls, from now on the standard will be Slamballs at 40 and 20lbs respectively as they are a better size/weight for our current training purposes.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Burpee Challenge (Optional)
33 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.20.2012)

5 comments:

Marcus said...

30:50 50#

word said...

27:31
and
1st round plus 16 turkish get ups with 30#. bogus.

<3 kristina and callie
PS. the first one is obviously kristinas score. shes a bitch.

lewis.robertdavid@gmail.com said...

49:48

50 / 40 / ghd

Bert

Peter said...

Live W/Mild
24:50 30# DB's; 20# MedBall

Anonymous said...

This workout suck!!! But I like it!!! Bai Chen