Warm-up Drills (11.29.2010)Row 4 minutes
''Burgener Drill'' (2 Rnds-PVC)
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Toes-2-Bar
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Scorpion Stretch
''The Chief'' (11.29.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Skill Development (11.29.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:15 x L-sit/V-sit
10 x Hollow Rocks
Mobility WOD
CrossFit Endurance Rest Day (11.29.2010)
4/4/3/3/3
ReplyDelete3/2+3,6/3/3/2+3,6 @95lb
ReplyDelete6/5/5/5+2/5+2 @95lbs
ReplyDelete''The Hook''
ReplyDeleteComplete as many rounds as possible in 3 minutes of
3 x 1-Arm DB Power Cleans (L,60lbs)
3 x 1-Arm DB Power Cleans (R,60lbs)
6 x Push-ups
9 x Squats
Rest 1:00, repeat for 5 cycles.
Thanks to Lynn (took about a year to figure it out) I've got my trusty orphaned 60lb DB in the garage, which made a horrific sub for the Chief today.
5rnds
4rnds +3/3/6/7
4rnds +3/3/6/6
4rnds +3/3/6/6
4rnds +3/3/6/8
Some days it's all an uphill fight... #*%!
95# cleans
ReplyDelete5/5/4+3/4+1/4+3
Mike D
ReplyDelete4/3/3+pu's/3/3 @ 115#
1st Muscle ups unassisted (2 of them)
20101129 - الرئيس (The Chief)
ReplyDeleteR1: 5+2/0/0
R2: 4+3/6/3
R3: 4+3/6/3
R4: 4+3/0/0
R5: 4+0/0/0
As Rx'd (PR)
My own slice of Violent Pie.
-Bert
Also, nice work on the muscle ups Mike!
ReplyDelete-Bert
The Chief
ReplyDelete3/3+2/3/3/3 @ 115
Chris
MIKE! SIIIIIIICK! I saw the magic happening out of the corner of my eye and turned just in time to see you get your first Muscle-up... congratulations dude.
ReplyDeleteThe Chief
ReplyDelete4/4/4/4/4 @95