Warm-up Drills (12.30.2010)Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
''Pain Inevitable, Suffering Optional'' (12.30.2010)
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Thrusters
1:00 x Box Jumps (24/20")
1:00 x Ring Dips
1:00 x Pull-ups
Post total points (reps) scored to comments.
Skill Development (12.30.2010)
Handstand Throwdown.
3 Attempts to cover the maximum distance possible without falling.
30 x Hip and Back Extensions
Notes: Hip and Back Extensions for one set of 30 reps, slow and deliberate. Rest as needed.
Mobility WOD
CrossFit Endurance WOD (12.30.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 20 Min
LC: 45 Min
U: 65 Min
Cover as much distance as possible.
Post distances to comments.
Skill Development (12.30.2010)
Handstand Throwdown.
3 Attempts to cover the maximum distance possible without falling.
30 x Hip and Back Extensions
Notes: Hip and Back Extensions for one set of 30 reps, slow and deliberate. Rest as needed.
Mobility WOD
CrossFit Endurance WOD (12.30.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 20 Min
LC: 45 Min
U: 65 Min
Cover as much distance as possible.
Post distances to comments.
Posts
10 comments:
195 reps with some trash can action afterwards.
My max handstand walk was 4 feet, but I plan on practicing a lot tomorrow night after some keg stands.
- Bieber
"Pain Inevitable, Suffering Optional"
391 total
Double Unders 94-76-68
D.B. Thrusters 7-10-12 @30lbs
Box Jumps 18-16-13 @24"
Ring Dips 10-10-9
Pull-ups 17-16-15
"Pain Inevitable, Suffering Optional"
277
Handstand walk: 600 feet - Marcus, this was certified by your friend 'G'.
Pain Inevitable, Suffering Optional
301 total
"Pain Inevitable, Suffering Optional"
281
Handstand Walk : 100ft - John congrats! Im sure G willbeat you though...and one handed
Pain Inevitable, Suffering Optional
281 with 50# thrusters. Terrible idea
49 ft handstand walk.
197 total points w/ 40lbs.
Weird, I could've sworn Matt L. said he was going to crush Dan in a handstand throwdown...
369 total w 30lbs single unders, blak band,
I got 173 points on double unders, not counting the single unders I used to link the doubles together as points.
35 lb. Thrusters
I traversed a massive 11 whole feet on my hands. The first attempt resulted in going backwards.
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