Warm-up Drills (06.15.2010)500m Row
2 Rounds of
10 x Thrusters (45lbs)
10 x Sumo Deadlift High-Pulls (45lbs)
Inch Worms
Scorpion Stretch
''Streets of Fire'' (06.15.2010)
4 Rounds for time of
400m Run
35 x Wallball (20/14lbs)
20 x Sumo Deadlift High-Pull (95/65lbs)
Notes: Unbroken Challenge, post it if you do it. 14'' Grip on the SDHP's.
Post times to comments.
Skill Development (06.15.2010)
3 Rounds of
20 x Abmat Sit-ups
15 x Back Extensions
5 x Handstand Push-ups (xrom paralettes)
3 Rounds of
20 x Abmat Sit-ups
15 x Back Extensions
5 x Handstand Push-ups (xrom paralettes)
Post handstand range of motion progress to comments.
CrossFit Endurance WOD (06.15.2010)
''Ladders by Time''
Swim, Bike, Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!
Post distances to comments.
CrossFit Endurance WOD (06.15.2010)
''Ladders by Time''
Swim, Bike, Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!
Post distances to comments.
Posts
9 comments:
27:40
Nice Marcus, thanks for starting to post your scores. Just remember to note if it was Rx'd or what mods were made if it wasn't
"Streets of Fire"
21:56 Rx'd
Streets of Fire 25:40 85lbs SDHP
B-Rye
"Streets of Fire"
28:47 Rx'd
Joey C
"Streets of Fire"
20:50 Rx'd
Mike A
24:36 14/65
head to pad hspu's
Khan
24:02 rx'd
Indy
28:33 Rx'd
John M
Streets of Fire
SDHP's 95lbs
34:24
-Deuce
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