Warm-up Drills (08.05.2010)Run 800m
2 Rounds of
3 x Front Squat (45lbs)
3 x Push Press (45lbs)
3 x Thrusters (45lbs)
3 x Overhead Squats (45lbs)
2 Rounds of
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Inchworms
Scorpion Stretch
''Self-Actualization'' (08.05.2010)
Complete as many rounds as possible in 20:00 of
5 x Overhead Squat (135/95lbs)
8 x Thrusters (135/95lbs)
400m Run
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Skill Development (08.05.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
:30 x Pront Plank
:30 x Left Side Plank
:30 x Right Side Plank
CrossFit Endurance WOD (08.05.2010)
''1:1 Ladder''
Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done!
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Posts
4 comments:
If any of our lurkers out there have access to a simple 200m set-up for this one definitely hit that instead of the 400m as part of the AMRAP. It's definitely a little spicier of a WOD with that variation thrown in, and we'll be doing 200m work once we get the building manager to blow a hole in a wall for our door.
3 Rounds + 1 OHS @ 105
-Bert
200 meters or 200 miles??? that is the question.
you know the building manager was all set to blow a hole in your wall for your 200m but then he found this child Alex trying to sell Lemonade @ the old coffee cart found the Mom @ crossfit & that just P him O and kicked them out. So sorry... but Alex would like to donate 100% of his profits ($6.75) toward your cause. as far as the Mom it's OK if it doesn't happen because 200m is really short and she doesn't like to run that fast.
laura B.
Jersey Shore!!!
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