Barbell AMRAP (06.25.2009)Complete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Clean (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)
Post rounds completed to comments.
CrossFit Endurance WOD (06.25.2009)
8 rounds of :30x:20rest at maximal effort
Swim: Use 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 12% grade at 0-30 sec slower pace per mile than best 5k pace and maintain that speed for duration.
C2:Row 30:20x8
Post distances to comments.
Post rounds completed to comments.
CrossFit Endurance WOD (06.25.2009)
8 rounds of :30x:20rest at maximal effort
Swim: Use 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 12% grade at 0-30 sec slower pace per mile than best 5k pace and maintain that speed for duration.
C2:Row 30:20x8
Post distances to comments.
The gym looks awesome Samy. I can't wait to come tear some WODs up.
ReplyDelete-Bert
OD...thats a great form..nice pic..
ReplyDelete155-175-185-195-200F-195
ReplyDeletefront squat zahhhhhhhhhhhh
-Fogle
Translation: OD = Original Deb
ReplyDeleteYeah OD is not OHH DAMN!!!
ReplyDeleteWow OD looks awesome cranking out the front squats! Can't wait unit the work is done in the new place so Mike and I can get back into he mix of things. A few more days and everyone will be working out at the new facility!
ReplyDelete-Jefe`
Wow samy, that looks great man
ReplyDeleteBarbell AMRAP (06.25.2009)
ReplyDeleteComplete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Clean (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)
UGH.....3rd day wicked sore......25 pounds 2 sets and 1 set of thrusters......I CAN DO THIS!!!!!!
CHERYL
Barbell AMRAP in 20min
ReplyDelete5x thrusters (65lbs)
7x hang power cleans (65lbs)
10x sumo deadlift high-pull (65lbs)
5 rounds + 5 thrusters + 2 hang power cleans
Heidi
Barbell AMRAP 20:00
ReplyDeleteAs RX'd 95#
5 rounds + 5 thrusters + 5 hang p-cleans
Mark
Barbell AMRAP in 7 min
ReplyDelete5x thrusters (65lbs)
7x hang power cleans (65lbs)
10x sumo dead lift high-pull (65lbs)
2 rounds + 5 thruster + 7x power cleans + 6 sumo dead lifts
Barbell AMRAP in 20min
ReplyDelete5x thrusters (75lbs)
7x hang power cleans (75lbs)
10x sdhp (75lbs)
6 rounds +5 evil thrusters
-Jill
Barbell AMRAP in 20min
ReplyDelete5x thrusters (95lbs)
7x hang power cleans (95lbs)
10x sdhp (95lbs)
cinco rounds and dos thrusters.
I watched nacho libre tonight
5 x Thruster
ReplyDelete7 x Hang Power Clean
10 x Sumo Deadlift High-Pull
45 pounds
2 rounds x 5 thrusters
Dos Deb :)
20 minute AMRAP:
ReplyDelete5 thrusters (65#)
7 hang power cleans (65#)
10 sdlhp (65#)
8 rounds + 2 thrusters
(with sloppy technique...guess that's the next project for me...)
-jess
7 rounds completed at 75lbs.
ReplyDelete-Bert