Warm-up Drills (05.06.2010)Row 500m
9 Fundamentals x 5 Reps each (PVC)
Hip Mobility Complex
''Blackjack II'' (05.06.2010)
9-15-21 reps for time of
KB Swings (32/24kg)
Ring Push-ups
Jump Squats (65/45lbs)
Post times to comments.
Skill Development (05.06.2010)
Complete the following for time
100 x GHD Sit-ups/Anchored Sit-ups
Post times to comments.
CrossFit Endurance WOD (05.06.2010)
Swim: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Bike: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Run: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
C2: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Post distances to comments.
Posts
12 comments:
"Blackjack II"
5:17 Rx'd w/ 2 pood
Skill Development
5:36 GHD's
-Troy
Blackjack II
6.07rx'd with Caddy
Skill Dev.
7.13 GHD
Dang!
Blackjack 2
5:59 rx'd 2 pood
Ghd 8:00
Blackjack II
6:45 rx'd
Ghd not timed
jb
rd'd
10:50
would've been faster if i hadn't used the exact same muscle groups during the 1.5 army pt. oh well.
jake
6:05 Rxd
5:37 ghd sit ups
Black Jack II 7:20
GHD sit ups 2:55
B-Rye
5:12 rx'd
3:48 ab mats
Mike L.
5:13 1.5 pood/ 65
Indy
5:44 1.5 pood/ 45
5:48 ghd
Khan
KB (16kg)/45#
12:14
80GHD/20Abmat 7:35
Blackjack II
9:02 Rx'd.
100 GHD Sit-Ups for time
7:30
Anonymous said...
Blackjack II
9:02 Rx'd.
100 GHD Sit-Ups for time
7:30
-Deuce
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