Warm-up Drills (05.13.2010)2:00 x Single-unders
2 Rounds of
8 x Medicine Ball Cleans
8 x Burpees
Shoulder Dislocates (PVC)
''Bon Voyage'' (05.13.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
12 x Air Squats
21 x Double-unders
Post rounds completed to comments.
Skill Development (05.13.2010)
Complete 2 Rounds at your own pace of
15 x Hollow Rocks
15 x Arch Rocks
15 x Roll-outs
15 x Back Extensions
CrossFit Endurance Rest Day (05.13.2010)
Posts
13 comments:
"Bon Voyage" 9 rounds, finally feeling 100%
~Nate
Bon Voyage
15rds rx'd
Dang!
"Bon Voyage"
12 rds and 1 squat
Dan
"Bon Voyage"
11 rounds and one pretty torn up wrist - Rx'd
-Troy
"Bon Voyage"
12 Ring dips
12 pull ups
12 squats
21 double unders
6 rounds
Mark
Marcus and John M.,
Awesome muscle ups today!
Dang!
Bon Voyage 6 rounds
Mod Muscle ups, first time able to do double unders in a work........
B_rye
5 rounds rx'd
Khan
9 rounds mod muscle-ups
Indy
http://www.youtube.com/watch?v=M4JieM0zYMI
Just watch and listen to this speech
Billy the Tuff
http://www.liveleak.com/view?i=2e3_1273210269
this is awesome.
8 rounds plus 3.
See ya all in ten days.
6 assisted Muscle ups/ 84 SU's
8 rounds
Bon Voyage
Muscle ups with the Box
3 rounds only but achieved double-unders
-Deuce
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