Warm-up Drills (03.21.2011)Run 800m
''Burgener Drill'' (2Rnds)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''KB Swing Test'' (03.21.2011)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.
30 x KB Swings (32/24kg)
Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Any round where an athlete fails to complete the 30 repetitions within the 1:00 window earns 500m of rowing at the end of the WOD.
Post rounds completed/meters rowed to comments.
Skill Development (03.21.2011)
20-15-10-5 reps each of
GHD Sit-ups
Handstand Hold (seconds)
Notes: Substitute freestanding handstands or handstand walks if you're feeling frisky.
Mobility WOD
CrossFit Endurance Rest Day (03.21.2011)
Posts
15 comments:
I miss these psycho yet awesome workouts!!!! keep killin it guys,(and girls)!
Murphy D.
R1: Complete
R2: Fail (15)
R3: Fail (15)
R4: Fail (15)
R5: Fail (16)
32kg
2000m Row - 7:48.2
-Bert
30, 30, 30, 22, 20
24kg
1000m row
30/30/24/20/20 32KG
1500m row
Danny- This WOD was completely my idea just so everyone knows. Don't go crying to Samy.
1 - complete
2 - 16
3 - 16
4 - 16
5 - 17
@32KG
2000m baby!
30/30/30/30/20
Alison
KB swing test
30/30/24/20/19. 1500 m of rowing in 6:12
Ouch. This is a highly deceptive workout.
26/22/20/20/21 @24kg.
Yep, 2500 meter row..
30/30/30/22/20 w/ 20kg
Row 1 klick
30/30/30/30/30
Hoostie, live from Quantico
Biemer:
32kg KettleHell
30/20/17/20/18
KB Swing Test
22/20/17/17/18
with 60lb DB
Row: 2500
...will feel it in the morning...
-Lance
KB Swing Test
30/18/15/10/14 32 KG
2000m row 8:12
Good workout
Jay
30/30/30/28/23 @24kg
1000m row
27/23/22/22/18 @ 16Kg
2500m row
erica
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