Semper Fi, Derek!Warm-up Drills (07.16.2010)
Run 400m
Hip Mobility Complex
Samson Stretch (forward and lateral)
Scorpions
Groiners
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' x 2 Rounds (PVC/45lbs)
''Tabata Frenzy II.'' (07.16.2010)
Complete 200 Double-unders in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest)
Deadlift (225/185lbs)
8 rounds of (:20 work x :10 rest)
Air Squats
Complete 100 Double-unders in as few ''Tabata'' intervals as possible.
Notes: The :10 rest intervals are to also be used as transition time between movements.
Post # of rounds needed to complete all the Double-unders (300 total) and total reps for Deadlifts and Air Squats.
Skill Development (07.16.2010)
Rest for Monday...
CrossFit Endurance WOD (07.16.2010)
''The Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5:00 on x 2:30 rest,
6:00 on x 3:00 rest,
7:00 on... Done!
Notes: All work intervals are maximal effort, attempt to cover as much distance as possible.
Post distances to comments.
Posts
9 comments:
"Tabata Frenzy II"
148 Reps, 14 Rounds Rx'd
Congrats Derelict!
Tabata Frenzy Part Deux!
162 reps @ 225#/ air squats
16rounds total of double unders
Dang!
JoeF
15. 135reps(155lbs)/21rounds
132 Reps (225lbs)/air squats
43 rounds
Tabata frenzy 2
177 reps,225#/12 rds
Dan H
11 rds:6 for the first set, 5 for the second.
172 reps: 40 deadlft@225 and 132 air squat.
~Brendan
12 rounds du's
23 deadlift @ 185lbs
126 air squats
Khan
Thanks man, i'll be in on monday! Can't get lazy on boot leave.
33 reps of Single Unders x 4
135# D.L.+ Squats
117 reps total
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