Warm-up Drills (03.23.2010)2:00 x Single-unders
9 Fundamentals x 7 reps each (PVC)
2:00 x Single-unders
Shoulder Opening Drill
Hip Mobility Complex
''Tyler'' (03.23.2010)
Five Rounds for time of
7 x Muscle-ups
21 x Sumo Deadlift High Pulls (95/65lbs)
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Skill Development (03.23.2010)
Complete the following at your own pace
Max effort L-sit/V-sit
15 x Back Extensions
20 x GHD Sit-ups
15 x Back Extensions
20 x GHD Sit-ups
15 x Back Extensions
Accumulate your max effort L-sit/V-sit hold time in as few sets as possible
CrossFit Endurance WOD (03.23.2010)
''Time Trial''
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT
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Posts
9 comments:
"Tyler"
19:04 7 Pull ups, 7 Ring Dips, and 95lbs for SDHP
Chris
Tyler
19.09rx'd
Dang!
"Tyler"
25:01 Rx'd
-Troy
CFE WOD
10 x 200M sprints, all out effort with five times rest
CFNH WOD
as Rx'd
20:49
-Rambo
Tyler
7 pull ups, 7 dips, 95 sdhp
19:50
5 Modified muscle ups/15 sumo deadlifts high pulls for 5 rounds. 13:08
OD
"Tyler"
14:55
4x ring pull ups
4x ring dips
21x SDHP
apparently was suppose to do 7 or each ring workout. Could have sworn board said 4. oh well.
Christian
10:49 (5 Rounds)
4 ring pull ups
4 ring dips
21 SDHP
Brian
29:45 asst mu's
Indy
15:20 65/ asst mu's
Khan
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