7/21/2012

''Beawulf'' (07.20.2012)

Warm-up Drills (07.20.2012)
Speed Rope 3:00
2 Rounds for Quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill
-Groiners
-Samson Stretch
-ITB Stretch

''Beawulf'' (07.20.2012)
Complete for time
Row 1000m
Run 800m
50 x Pull-ups
100 x Ring Dips
150 x Jumping Slamball (40/20lbs)
Run 800m
Row 1000m

Notes: Sets/Reps for the Pull-ups, Ring Dips, and Slamballs may be partitioned. There will be a cutoff incentive to beat as well as a modifiable options for a team assault given the ruthless nature of this wod. GET SOME, FREAKS!

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (07.20.2012)
''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.

4 comments:

Anonymous said...

Beawulf
37:10
Team V (Ken V. and Mike V.)

lewis.robertdavid@gmail.com said...

un-partitioned with deadhang pullups and an accidental 1km run

1:05

Michelle Jacob said...

Team Shanie and Michelle J.:

1000m row
800m run
50 pull ups
100 matador dips
140 slam balls

25min cut-off.

Gene said...

Beawulf
Team Gene and Trevor
1000m row
800m run
50 pull ups
100 static dips
150 jumping slammies
800m run
1000m row

33:51 for Gene, 33:53 for Trevor