Warm-up Drills (01.06.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Ring Rows
10 x Box Jumps (24'')
10 x Knees-2-Elbows
10 x Push-ups
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''Button To Button'' (01.06.2011)
Complete the following for time
Row 500m
21-18-15-12-9-6-3 reps each of
Wallball (20/14lbs)
GHD Sit-ups
Row 500m
Post times to comments.
Skill Development (01.06.2011)
Complete at your own pace
30 x Turkish Get-ups (15 reps each side)
Mobility WOD
CrossFit Endurance WOD (01.06.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
18 comments:
button to button
16:33 rx'd
Button To Button
15:37 Rx'd
Here's a tip:
I don't recommend eating a pound of gummy bears and drinking beer the night before this workout.
15:12 w/14 lbs
Row 500m
Wallball 10#
Ab mat sit-ups
Row 500m
@20:12
--Alison
Button to button 15:24
JB
Only one lb?
Stop sandbagging, John.
Button to Button
13:19 with GHD
laura b.
11.20
Danny=Article 89
20110106
Button to Button
12:41 rx'd
Peer pressure is a b!tch.
-Bert
12:55 w/ Gas Mask
Button to Button
13:47 20lbs x GHD
Luke "da Kang"
15:07 w/ ghd's RX
22:13 or something close to that.
callie
Mike L: 11:44 (subbed in thrusters)
16:10
abmat
11:41
15:20 w/ GHD
I hurt
''Button To Button''
Complete the following for time
Row 500m
21-18-15-12-9-6-3 reps each of
Wallball (20lbs)
GHD Sit-ups
Row 500m
14:50ish
*Got a chance to make up this thrasher Saturday morning alongside my favorite Huelsman. Thanks for letting me tag along, dude.
Post a Comment