''Non-Conformist and Atabat Intervals'' (02.08.2011)

Warm-up Drills (02.08.2011)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
6 x Burpees
6 x Medicine Ball Cleans
12 x Toes-2-Bar
-Samson Stretch
-Shoulder Dislocates
-Scorpion Stretch
-ITB Stretch
-Wrist Circles



''Non-Conformist'' (02.08.2011)
Complete the following for time
Row 25 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups
Row 50 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups
Row 75 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups

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''Atabat Intervals'' (02.08.2011)
Work throught the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
-1:00 x Recovery
4 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)
-1:00 x Recovery
2 Rounds of
10 x Hip and Back Extensions
10 x Reverse Hyper Extensions (bodyweight)

Mobility WOD

CrossFit Endurance WOD (02.08.2011)
''6-4 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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