Warm-up Drills (10.21.2009)Row 750m
15 x Burpee-Jumping Pull-ups
''The Don's AMRAP'' (10.21.2009)
Complete as many rounds as possible in 20:00 of
12 x Sumo Deadlift High-Pulls (65lbs)
10 x Push-ups
Post rounds completed to comments.
Skill Development (10.21.2009)
Complete 3 rounds of the following at your own pace:
15 x GHD Sit-ups
15 x Back Extensions
CrossFit Endurance WOD (10.21.2009)
8 Rounds of :30 x :20 rest 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.
C2: Damper setting is preference.
Post distances to comments.
Skill Development (10.21.2009)Complete 3 rounds of the following at your own pace:
15 x GHD Sit-ups
15 x Back Extensions
CrossFit Endurance WOD (10.21.2009)
8 Rounds of :30 x :20 rest 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.
C2: Damper setting is preference.
Post distances to comments.
Posts
16 comments:
Wait wait wait... The Don gets an AMRAP named after him?
-Bert
yeah mo fo im an OG, you were still working out at globo gym when i was tearing it up in the O stable, you noob.
JoeF
12-sdhp(65lbs)/10 pushups-AMRAP
20min/16rounds=1.25min/round
Don's AMRAP
14 rounds
Dang!
The Don's AMRAP
15 rounds/ 45lbs
18 rounds
Jim
Check it out...I think some of us could beat this dude.
http://weeklyworldnews.com/headlines/12866/one-finger-push-up-world-record/
Mike L.: 19 rounds
Kristie: 11 w/ 55 lbs
The Don's AMRAP -
15 Rounds Rx'd
Bada Bing
"The Don Pepe'"
16 rds + 10 SDHP
Mark
Lynn
20 min amrap 12 sdhp/10 pu rx'd
13 + 8 sdhp
15 rounds + 8sdhp rx'd
19 rounds
~Nate
12 Rds RX'd
YES GOLLUM! Finally stopped lurking and posted a score haha.
18 rounds rx'd
Indy
19rounds @ 45lbs
Khan
Post a Comment