8/15/2012

''Jackie'' (08.14.2012)

Warm-up Drills (08.14.2012)
Row 3:00
2 Rounds of
20ft x Bear Crawl
20ft x Crab Walk
20ft x Leg Kicks
20ft x Butt Kicks
20ft x Duck Walk
20ft x Inch Worms
*Thruster, Rowing, and Pull-up technique/ROM Review and Practice
*5 to 8 Minute of Individual Mobility Drills


''Jackie'' (08.14.2012)
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development (08.14.2012)
''Atabat Ring Support Holds''
8 Rounds of (:10 work x :20 rest) for Ring Support Static Hold

Mobility WOD

CrossFit Endurance WOD (08.14.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8.

Post distances to comments.

4 comments:

Traps said...

Jackie
8:48

Jay

Peter said...

Jackie:
12:08
0:15 slower than last November. Getting older, and slower.
Or maybe it was the HIGH pullup bars!

Boves said...

Jackie:
Level 4 on the rower
20# Dumbbells for thruster
Lying ring pull ups scaling for the iffy shoulder

12:49

Improved my fastest 1000m row from a few weeks ago by 4 seconds, from 3:48 to 3:44.

lewis.robertdavid@gmail.com said...

8:02
-bert