Warm-up Drills (12.28.2010)Row 1000m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
7 x L-sit Pull-ups
7 x Thrusters (45lbs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpion Stretch
''Mary'' (12.28.2010)
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols
15 x Pull-ups
Post rounds completed to comments.
Skill Development (12.28.2010)
5 Rounds for time of
15 x Slamball (20/14lbs)
15 x GHD Sit-ups
Mobility WOD
CrossFit Endurance Rest Day (12.28.2010)
Posts
16 comments:
Mary: 6 rounds
6.42 on part 2
7 rnds blk bnd, bnd assist, 20in box
11:10 for skill dev
7 rounds for Mary and then straight to the trash can.
7:11 for skill development.
- Bieber
9 rounds + 5HSPU and 4 pistols
I cant remember the skill development time
Mary
6 rds +1
Skill Dev -5 min and some change
Mary -
10 rounds +2 pistols
Skills developemnt -
6:44 w/ 20 pound slammah
My legs may never recover from karen, she did a number on me for sure.
Mary
7+3/0/0
SD
6:20rx
-Bert
7rnds - 5hspu's / 5 pistols mods
Mary 9 rds +5/5
Dan
Mary
7 rounds +5/2
Mary...6 rounds plus 5/8
Skill Dev. 6:08
JB
"Mary"
7 rounds +5/10/6
Skill Development
5:19 w/ 20lb
"Mary"
11 rounds and 2 HSPUs
Skill Development
5:03 w/ Ab Mat SU
''Mary''
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols
15 x Pull-ups
6 rounds; pistols @ 301bs
Skill Development
5 Rounds for time of
15 x Slamball (20lbs)
15 x GHD Sit-ups
9:50 rx
"Mary"
6 Rounds and 11 Pull ups
Skill Development
6:00 flat, on the abmat
Mary
8 rounds + HSPU's (blue bands)
Skill Development - Abmat's/20#
15:13
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