4/07/2010

''Bookends'' (04.07.2010)

Warm-up Drills (04.07.2010)
800m Run
2 Rounds of
9 x Deadhang Pull-ups
9 x True Push-ups
9 x Box Jumps
15 x Abmat Sit-ups
Shoulder Opening Drill (Wall)

''Bookends'' (04.07.2010)
Complete the following for time
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
KB Swings (24/16kg)
Knees-2-Elbows
Row 500m

Notes: Each 500m Row is only done at the beginning/end of the K2E-KB Swings Couplet.

Post times to comments.

Skill Development (04.07.2010)
4 Rounds at your own pace of
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant Leg)
:20 x Ring Support
:10 x L-sit

CrossFit Endurance WOD (04.07.2010)
''120:60''
Swim, Bike, Run or Row (C2)

6 Rounds of
:120 seconds max effort x :60 seconds rest

Post times to comments.

13 comments:

Brian said...

13:58 with a 2 Pood Kettle Bell aka "Cadillac."

Anonymous said...

''Bookends''
11:54

Dublin

Anonymous said...

"Bookends"
2 pood 13:19 rxd

Christian

Anonymous said...

"Bookends"

10:08 with 2 Pood

-Troy

Anonymous said...

Bookends
11.26 with the 2pood "Cadillac"

Dang!

Anonymous said...

Bookends
11.26 with the 2pood Cadillac

Dang!

Mtn Rob said...

17:05
feet to pole instead of knee 2 elbow

Anonymous said...

13.36 2pood

Rick

Anonymous said...

Yeahhhhh Rick, welcome to the posting club!

Also, gotta shout out Mtn. Rob for getting double unders yesterday! Nice work man.

Dang!

Anonymous said...

Bookends
10:43 1.5 pood

B-Rye

Nick said...

as Rx'd W/ 2 pood

9:26

-Rambo

Andrew said...

10:06 as Rx'd

Anonymous said...

12:32 1p

Khan


13:42 2p

Indy