Warm-up Drills (12.01.2010)Row 750m
''Burgener Drill'' (2 Rnds/PVC)
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Lunge w/ Torso Rotations
-Scorpion Stretch
''Stockholme Syndrome'' (12.01.2010)
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders
Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.
Post total rounds completed and lowest number of consecutive Double-unders to comments.
Skill Development (12.01.2010)
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit
Mobility WOD
CrossFit Endurance WOD (12.01.2010)
''Tempo x Time 80-85% RPE 15-17''
80-85% RPE 15-17 for the prescribed times
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min
Post distances to comments.
Posts
15 comments:
when thrusters and double unders are in the same wod its never good news..this is gonna be brutal.
5 rounds +4 thrusters(115)/7 double unders
4 rnds +run +7 thrusters /su 10/ @85lbs
7 rounds + run: (95)/ 10 single unders
man christmas gifts (five finger shoes amongst them) can't come soon enough, I tripped on that jump rope every single round.
Haha, John M. uses vibrams and I know I've seen him actually get the rope stuck between his toes doing double-unders. Some things always F_*%! your brain no matter what you do.
5 rounds +run @ 85lbs, 43 d.u.'s.
I NEVER wear my five fingers with double-unders,the rope always gets stuck between my toes.
''Stockholme Syndrome'' (12.01.2010)
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115)
Max Reps x Double-unders
Matt called it with his first post today. Hilarious to realize you're thinking Thrusters are the best part of a WOD while slugging through it...
6 Rounds plus 200m Run
Double-unders
10(On round 1? WHY GOD),61,56,51,47,23
Mike D
4rnd+200m run, 421 su's total 95#
"Stockholme Syndrome"
5 rds + 5 thrusters- low d.u. 64(136,64,65,65,65)
Shoulder burner
Danny
7 rounds /2 double unders
Indy
20101201 - Stockholm Syndrome
Epic mental failure today.
5 Rounds completed, managed to string 4 double unders together.
-Bert
Very handsome man in this photo
7 rounds of hell. Where was Ricky lake
Stockholme Syndrome
5 rounds/8 double unders
Saturday make-up day
Stockholm Syndrome with 75# and Single Unders
5 Rounds; 200/120/82/90/24
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