4/19/2012

''Diane & Flight Simulator'' (04.19.2012)

Warm-up Drills (04.19.2012)
Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Diane'' (04.19.2012)
21-15-9 reps for time of
Deadlift (225/155lbs)
Handstand Push-ups

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

''Flight Simulator'' (04.19.2012)
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 ... 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Burpee Challenge (Optional)
96 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.19.2012)

9 comments:

Sarah said...

"Diane"
7:33

Flight Simulator
20 unbroken DU (woohoo!)

Morgan said...

"Diane"

17:00 - 2-3 abmats - 155lbs. deadlifts are easy and HSP take me all day.

"Flight Simulator"

completed round 50 - made 3 attempts on 2nd round of 45 - 42, 43 and 44. Shoulders were smoked from HSP.

Anonymous said...

"Diane" (MOD)
13:48 - 40#, abmat pushups

"Flight Simulator"
completed round 80 singles -
3rd rnd attemts= 20/32/46/62/67
MrsSB

Joshua said...

Diane
15:00

Flight Simulator
Completed Rounds: 5,10,15,20,25,30,35,40,45

Anonymous said...

Diane
13:33

125#, and every variation of a HSP :)


Flight simulator
completed round 45 in singles (180), just shy of round 50

Jojo

Dutch said...

Diane 5:15
Flight Simulator 80 SU's
Mike V.

Traps said...

Diane
15: something

DU's - not so good

Jay

Dutch said...

Round 2
Diane 4:14
Modified with Seated DB Press 25# instead of HSPU

Flight Simulator 120 SU
Mike V.

lewis.robertdavid@gmail.com said...

"Diane"
21-15-9 Reps for Time
Deadlift @ 225
HSPU (deficit, neutral grip)

14:56


"Flight Simulator"
Complete for Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
17:50

Finally paid my vendetta with this WOD. And I managed to stay dressed the entire time.

-Bert