Warm-up Drills (05.25.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Burpees
10 x Medicine Ball Cleans (40/20lbs)
-Samson Stretch
-Shoulder Dislocates
-Wrist Circles
-Inchworms/Cobra Stretch
-Sumo Squats
''Overhead Squats 5-3-1+'' (05.25.2011)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
''Manifest Destiny'' (05.25.2011)
Complete for time
20 x Handstand Push-ups
30 x DB Burpee-2-Overhead (50/35lbs)
40 x Ring Dips
50 x KB Swings (Heavy)
60 x Burpees
70 x Kcal Row
Notes: DB Burpee-2-Overhead is a Burpee Pick-up with Dumbbells that need to then be Cleaned and Pressed, Push Pressed, or Jerked Overhead.
Mobility WOD
CrossFit Endurance Rest Day (05.25.2011)
Posts
14 comments:
OHS 105lb x4
Manifest Destiny
50:45
OHS: 125x2
Manifest Destinty: 36:42
Workout from home gym again...
OHS 105X2
Manifest Destiny: 33:48 as rx'd with a 2 pood KB
That was a brutal chipper.
Derek, welcome to the crew. Keep killing those wods.
OHS 150x3
Manifest destiny 28:69
Mod HSPU, 50# DB and 2 pood KB
OHS 195x6
"Manifest Destiny" - 30.49
55#DB for first 10, 45#Db for last 20....2 Pood KB
Over Head Squats 5-3-1+
125x5
140x3
160x2
"Manifest Destiny"
20 x HSPUs
30 x DB Burpee-2-Overhead 55#
40 x Ring Dips
50 x Kettle Bell Swings 2.5 pood
60 x Burpees
70 x kCal Row
36:56
The real question is, did Huelsman manage to get the sweep? If he did, there really is no point in trying to save face Thursday and Friday...
OH Squats 45/55/60 x 4
Manifest Destiny
HSPU w/Blue & Red Bands; 30# D.B's; 20Kg Kettlebell
35:21
OH Squat 55/65/75 x4
Manifest Destiny
HSPU- 2 ab mat, ring dip w/ blue band 25# DB, 53# KB
50:54
Quote of the day "girls can't get rhabdo(smirk)-shake it out and get back to it"... Thanks for the push Khan!!! Needed it on this one
OH Squat...115x10
Manifest Destiny...33:52
50# Burpee things/smaller kb than I should have had
tommy
OH Squat...70X7
Manifest Destiny... 39:35
HSPU w/ bands & ring dip w/ blue band
-Krebs
OHS: 55x2
Manifest Destinty: 47:44MOD
20 Handstand Push-ups = 20 DB Press (25lbs)
40 KB Swings
20 Burpees
Overhead Squats 5-3-1+
120x4
Manifest Destiny
32:40
35lb db
2pood kb
Overhead Squat
80#x2
Manifest Destiny
36:59
25#DB
35#kb
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