5/29/2012

''HSPU 5-5-5-5-5 & DB Jackie'' (05.29.2012)

Warm-up Drills (05.29.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Mobility**

''Handstand Push-up Strength 5-5-5-5-5'' (05.29.2012)
Against a 10:00 Running Clock set-up with the version of scaled/modified (if applicable) Handstand Push-ups each athlete was instructed on last Thursday and work through a minimum of 5 sets of 5 reps. If the mods are already too easy then strive towards the next level of movement proficiency or add a ''+'' set to your final effort.

Post sets/reps to comments.

''DB Jackie'' (05.29.2012)
Complete the following for time
1000m Row
50 x DB Thrusters (50/35lbs)
30 x C2B Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.29.2012)
''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

14 comments:

Michelle said...

HSPU- 5 rounds of 5 off of the 24" box with a 45# weight + 10 reps on my 6th round.

DB Jackie (30# DB)

Time= 18:16

Grinster said...

"Handstand Push-up Strength 5-5-5-5-5"

5 sets of 5 strict HSPU's

"DB Jackie"

18:03 w/ 50#

Who ever could finish this in under 7 minutes is BEAST!!

~Chase

Shanie said...

"HSPU"- 5 rounds of 5 off of the 24" box with a 45# weight + 10 reps on my 6th round

"DB Jackie" (15# DB)

Time= 19:33

Alison said...

HSPU:
sets of 5 w/box
"DB Jackie"
20#/blue&red bands
17:32

lewis.robertdavid@gmail.com said...

HSPUs 5,5,5,5,5
Strict x 5
10s x 5
25s x 5
25s x 5
25s x 6

DB Jackie
18:50

Anonymous said...

DB Jackie 35# 16:09

Mike V.

Anonymous said...

Abmat Push-ups 5x5x5x5x5
DB Jackie 10# 19:56
(mod)30thrusters/10 DBPresses/bodyrow
MrsSB

Anonymous said...

Stink Bugs 7

DB Jackie
14:43 25#, red

Jojo

Mtn Rob said...

HSPU's Backed up the wall and stood on hands for 10 seconds for 5 reps... no bands though!

DB Jackie

16:40 45lbs DB, Grn Bnd

thammond18 said...

10 HSPU
DB Jackie...17:30 @30lbs
yes Mike, 30. Deal with it.
tommy

Peter said...

HSPU: 3-3-2 real ones with 2 Abmats
Progress.

DB Jackie @ 35#
19:11

Congratulations LT. Bert! Now you are and Officer AND a Gentleman.

Jay said...

HSPU
25# bumber x 3 reps

DB Jackie - 50# 17:43 C2B

Jay

Joshua said...

HSPU 5,5,5,5,5+
5/5/5/5/8

DB Jackie
w/800 meter run
18:02

Gene said...

HSPU
5 rounds of 5 on 24" box + 45lb plate

DB Jackie
Run 800m
35# DB
Scaled Blue bands

20:14

I struggled today, Murph kicked my ass yesterday.