Warm-up Drills (03.16.2011)Row 5 Minutes
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)
''Fetch'' (03.16.2011)
Complete as many rounds as possible in 20:00 of
1 x Rope Climbs
3 x Handstand Push-ups
5 x Back Squat (60%1RM)
15 x GHD Sit-ups
Post rounds completed to comments.
Skill Development (03.16.2011)
21-15-9 reps/seconds of
Hip and Back Extensions
L-sit (seconds)
Mobility WOD
CrossFit Endurance WOD (03.16.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!
Post distances to comments.
Posts
13 comments:
He's an angel without wings!
"Fetch" 7RNDS + 3 GHD. 165lb, bumper hspu
6 rnds + 3hspu's
135lbs
Biemer:
7 rounds minus 5 situps
Fetch:
9 round plus 3HSPUs
Booyah
Fetch...6 Rounds w/10# HSPU
135#
tommy
''Fetch''
8 Rounds
215lbs
Paralette HSPU's
Got to smash this one with Bertholemeu before the rest of the rabid crew we associate with came in and tore this WOD up. Epic afternoon.
"Fetch"
5 Rounds + 1/3/6/0
185#
Had a blast toiling away with the cloven footed one this afternoon. As always its a treat to watch everyone do battle against the WOD.
-Bert
kevin "fetch"
8 rounds 125#
16/3/11
Fetch
7 rounds 5 BS @ 135lbs
I hate GHDs
-Nick
8 rounds+ 1 hspu
135 lbs
9 rounds 135#
Fetch
Rope Pullups for Rope Climb
HSPU with Red/Blue bands
115# Back squats
8 rounds exactly
Post a Comment