''Hard, intense work of the body ... is the most conclusive evidence of our own being that we could possibly have.'' --James Dickey
Warm-up Drills (03.18.7010)
Run 800m
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups
Warm-up Drills (03.18.7010)
Run 800m
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups
Samson Stretch
*Additional Sets/Reps as needed
Notes: Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Preparatory set and rep schemes should be executed as if you were heading into a Max Effort WOD.
Notes: Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Preparatory set and rep schemes should be executed as if you were heading into a Max Effort WOD.
''Viking Fran'' (03.18.7010)
Complete the following for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Chest-2-Bar Pull-ups (30/20lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Chest-2-Bar Pull-ups (30/20lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Chest-2-Bar Pull-ups (30/20lbs)
Notes: Anyone choosing to take this WOD on as Rx'd must wear their flak jacket/plate carrier for the entire evolution.
Post times to comments.
CrossFit Endurance WOD (03.18.7010)
''Tabata Sprints''
8 Rounds of (:20 on x :10 rest)
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 8-10
Post distances to comments.
Complete the following for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Chest-2-Bar Pull-ups (30/20lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Chest-2-Bar Pull-ups (30/20lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Chest-2-Bar Pull-ups (30/20lbs)
Notes: Anyone choosing to take this WOD on as Rx'd must wear their flak jacket/plate carrier for the entire evolution.
Post times to comments.
CrossFit Endurance WOD (03.18.7010)
''Tabata Sprints''
8 Rounds of (:20 on x :10 rest)
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 8-10
Post distances to comments.
Posts
8 comments:
Be on the look out for OD Monday March 22. She will be back but will need a lot of help getting back in the fight.
"Viking Fran"
At work I had to use the permanant 30lbs vest I'm trying to get rid of.
17:57 @ 100lbs for the lift.
Chris
"Viking Fran"
22:19 Rx'd
-Troy
Viking Fran
135lb thrusters
Chest to Bar Pullups with vest
27.55
Dang!
as Rx'd
26:38
-Rambo
105/20#
19:45
Mark
23:55 w/ 85lbs, 15lb vest and c2b pullups
Khan
"Viking Fran"
125 lbs no vest
14:52
Christian
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