2/08/2010

''Two Hundo'' (02.08.2010)

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.

10 comments:

  1. Anonymous2/08/2010

    5rnds 10pullups black bnd 10 wallball 20lbs...7:17 alex

    ReplyDelete
  2. Anonymous2/08/2010

    Two Hundo
    25.12rx'd(14lb med ball x 15 reps)

    Dang!

    ReplyDelete
  3. Anonymous2/08/2010

    For all you Jersey Shore fans...

    http://www.youtube.com/watch?v=RLq26SKYbgw

    Dang!

    ReplyDelete
  4. Walter2/08/2010

    Rowing:
    Setting - 1 / PR = 1.17
    Setting - 6 / PR = 1.55

    WOD
    Regular Pull-Ups
    Wallball (14#) 14:04

    ReplyDelete
  5. Anonymous2/08/2010

    Indy

    18:19 knee up pull ups

    Khan

    18:04 Rx'd

    ReplyDelete
  6. Anonymous2/08/2010

    13:10
    1st 25 pullups "L" the rest regular

    Mark

    ReplyDelete
  7. Anonymous2/09/2010

    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

    ReplyDelete
  8. Anonymous2/09/2010

    13:52

    Pull Ups / Wall Ball 20#

    Brian

    ReplyDelete
  9. Anonymous2/15/2010

    "Two Hundo"
    20:21 Rx'd

    -Troy

    ReplyDelete