''Smells Like Seaweed'' (09.10.2010)

Warm-up Drills (09.10.2010)
400m Run
2 Rounds of
Dot Drill
5 x Burpees
10 x Air Squats
15 x Sit-ups
-Lunge w/ Torso Rotation

''Smells Like Seaweed'' (09.10.2010)
Complete for time
Row 500m
7 Rounds of
3 x Deadlift (75%1RM)
3 x Muscle-ups
Row 500m

Notes: Complete the first 500m row, then storm through the 7 Rounds of Deadlifts and Muscle-ups, finish with a 500m row. If you are still working on attaining your first Muscle-up then substitute 3 x Pull-ups and 3 x Ring Dips for each repetition.

Post times to comments.

Skill Development (09.10.2010)
Complete the following at your own pace
20 x Pistols (alt.legs)
50 x Double-unders
10 x Pistols (alt.legs)
25 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.10.2010)
''2:1 Pacing''
Swim, Bike, Run, or Row (C2)

8 Rounds of
2 min on x 1 min rest

Hold distances as consistent as possible.

Post distances to comments.


mtn rob said...


0 said...

20100910 - Smells Like Seaweed

15:06 rx'd @ 255


Peter said...

160# DL
Pullups and Ring Dips with band