Warm-up Drills (09.16.2009)500m Row
Samson Stretch
30 x Medicine Ball Cleans (20/14lbs)
Samson Stretch
Deadlift, Burpee Met.Con. (09.16.2009)
Five rounds for time of:
5 x Deadlift (275lbs)
10 x Burpees
Post times to comments.
Skill Development (09.16.2009)
Choose one of the following
2:00 x Ring Support
or
20 x Ring Dips
20 x Ring Dips
Note: If you already have a solid 2:00 Ring Support Hold then use as many sets as necessary to accumulate 20 full range of motion Ring Dips without any kipping.
CrossFit Endurance WOD (09.16.2009)
8 Rounds of :20 max effort x :10 rest for your choice of the following:
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. Do not reduce the speed!
C2:Row 20:10x8
Post distances to comments.
CrossFit Endurance WOD (09.16.2009)
8 Rounds of :20 max effort x :10 rest for your choice of the following:
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. Do not reduce the speed!
C2:Row 20:10x8
Post distances to comments.
Posts
20 comments:
Yo Samy I just ordered a set of rings. Any good journal articles on them or refrences for dips, push ups, muscle ups, etc....
I posted a photo in my blog of the Savage Society being represented on Al Basra Oil Terminal. My little piece of heaven 100 feet above Iraqi waters.
I cant wait to get back and start slaying it. I have big plans for my socks....
-FoGLE
135lb dead lift - 7:14
mikolaí
Lynn
5 rounds
5 deadlifts 155/135
10 burpees
7:27
Dan H.
5 rounds
5 deadlifts @275/10 burpees
4:41
Jared,
I just tried to email you several articles on ring training and the Starting Strength stuff I saw you mention in your blog but the email got bounced back. Shoot me an email with a confirmed address that will work so I can send that stuff over. Sicky pictures too, by the way.
5 x 245# deadlift
10 Burpees
5 rds 10:23
Mark
5 rounds as rx: 8:04
135lb deadlift
8:24
155lbs deadlift - 6:21
Sam
7:17 as rxd
Jim
Fun stuff after a PST...
As RX'd 10:12
Impressive work from everyone in the afternoon; you guys are animals.
Dang!
yo samy.... yarisj7@hotmail.com
WOD as RX'D
5:10
Billy tue tuff
5:50 - mayhem with 135 lb deadlift
as Rx'd
4:00
-Rambo
5:55 w/ 185lbs
Indy
6:31 w/ 135lbs
T.Khan
20090916 - Deadlift Burpee Metcon
6:34 scaled to 225#
20090916 - Tabata Rowing
902 meters total.
6:30. not sure of the weight but it sure wasn't 225, 155 maybe? forgot to count it
Jake
5:48
155# Deadlift
10 Burpees
5 rounds
Thanks for making me hang in there Mike and all the gang. I was able to do this WOD in a great time.
ChaCha
Deadlift/Burpees as rx'd
3:40
Mike
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