Warm-up Drills (05.05.2010)Row 750m
2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
Samson Stretch
Shoulder Opening Drill
''A Hard Knock'' (05.05.2010)
Complete the following for time
Row 250m
15 x Handstand Push-ups
9 x Clean and Jerk (135/105lbs)
Row 500m
12 x Handstand Push-ups
7 x Clean and Jerk (135/105lbs)
Row 750m
9 x Handstand Push-ups
5 x Clean and Jerk (135/105lbs)
Post times to comments.
Skill Development (05.05.2010)
Complete 3 Rounds at your own pace of
20 x Abmat Sit-ups
15 x Back Extensions
:10 x L-sit/V-sit hold
CrossFit Endurance WOD (05.05.2010)
Swim, Bike, Run, or Row (C2)
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
Hold maximum distance possible on work intervals.
Post distances to comments.
''A Hard Knock'' (05.05.2010)
Complete the following for time
Row 250m
15 x Handstand Push-ups
9 x Clean and Jerk (135/105lbs)
Row 500m
12 x Handstand Push-ups
7 x Clean and Jerk (135/105lbs)
Row 750m
9 x Handstand Push-ups
5 x Clean and Jerk (135/105lbs)
Post times to comments.
Skill Development (05.05.2010)
Complete 3 Rounds at your own pace of
20 x Abmat Sit-ups
15 x Back Extensions
:10 x L-sit/V-sit hold
CrossFit Endurance WOD (05.05.2010)
Swim, Bike, Run, or Row (C2)
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
Hold maximum distance possible on work intervals.
Post distances to comments.
"A Hard Knock"
ReplyDelete17:41 rxd
Getting over a nasty sinus infection. Feels good to do the WOD again.
Christian
16:22 largely f.r.o.m.-less hspu's/ 105lbs
ReplyDeleteKhan
15:14 rx'd
Indy
A Hard Knock
ReplyDelete16:29 @ 95 lbs/MOD hspu's
A Hard Knock
ReplyDelete30.55(Almost rx'd)
Dang!
A Hard Knock
ReplyDelete14:46 115# , mod hspu blue band
B-Rye
"A Hard Knock"
ReplyDelete18:58 Rx'd
Handstand push ups are getting much, MUCH better.
-Troy
"A Hard Knock"
ReplyDelete135#
HSPU Mod
17:03
Mark
A Hard Knock
ReplyDelete19:27 Rx'd
jb
20:37 Rxd
ReplyDeleteKiller
Mod HSPU (blue band) & 95#
ReplyDelete16:19