Warm-up Drills (05.06.2011)Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
''Running Rambunctious'' (05.06.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
7 x Hang Power Clean and Jerk (115/85lbs)
15 x Jumping Slamball (40/20lbs)
Notes: Jumping Slamballs need to be caught on their first bounce for the rep to count.
Post rounds/reps to comments.
Skill Development (05.06.2011)
3 Rounds at your own pace of
10 x Floor Wipers (45lbs)
15 x Back Extensions
Mobility WOD
CrossFit Endurance WOD (05.06.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT
Post times to comments.
Posts
7 comments:
Row 250m instead of run
115/40
3 rounds and 1 row
Running rambunctious: 115/40 for 3 rounds and a run
Booyah
20110506
"Running Rambunctious"
15 Minute AMRAP
Run 200m
7 x Hang Power Clean & Jerk (115)
15 x Jumping Slamball (20#, Gonzales)
5 Rounds + 200m + 5 Hang Power C&J
Josh and I ran this one right outside the dorm around the campus, great fun to start off the end of the week. Gonzales is on his last legs, he began to split open this morning. And I don't think I could count how many people told me "Hey, there's a gym in the Rec Center," and were responded by a quick order "Fuck off," from yours truly. A few too many hung over kids from an undisciplined Cinco de Mayo. See you all soon.
-Bert
Running Rambunctious:
5 Rounds + 200m
(20# ball slams/Gonzales)
Bench 1RM 225
5/5 WOD 11:00
5/4 modified WOD (40# slamball for KB swings) 13:41
JB
"Running Rambunctious"
50# hang clean&jerk
20# slamball
3 rounds+1 run
Alison
4 rounds + part of the run
85/20
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