Warm-up Drills (02.08.2010)Row 500m (Worst Damper Setting)
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
Shoulder Dislocates (PVC)
Row 500m (Best Damper Setting)
Notes: Record Power Ratio and damper setting used for both 500m Row intervals.
''Two Hundo'' (02.08.2010)
Complete 10 Rounds for time of
10 x L-sit Pull-ups
10 x Wallball (20lbs/14lbs)
Post times to comments.
Skill Development (02.08.2010)
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats
CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.
Post distances to comments.
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats
CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.
Post distances to comments.
Posts
10 comments:
5rnds 10pullups black bnd 10 wallball 20lbs...7:17 alex
Two Hundo
25.12rx'd(14lb med ball x 15 reps)
Dang!
For all you Jersey Shore fans...
http://www.youtube.com/watch?v=RLq26SKYbgw
Dang!
Rowing:
Setting - 1 / PR = 1.17
Setting - 6 / PR = 1.55
WOD
Regular Pull-Ups
Wallball (14#) 14:04
Indy
18:19 knee up pull ups
Khan
18:04 Rx'd
13:10
1st 25 pullups "L" the rest regular
Mark
Wow it was good to be back in the saddle but my butt is sore today :) One day at a time as Mike kept telling me. 13:57 for pullups and wallballs.
OD
13:52
Pull Ups / Wall Ball 20#
Brian
15:15 Rxd
"Two Hundo"
20:21 Rx'd
-Troy
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