Warm-up Drills (07.18.2011)Row 3 minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
''Nancy's AMRAP'' (07.18.2011)
Complete as many rounds as possible in 20:00 of
Run 400m
15 x Overhead Squats (95/65lbs)
Post rounds/reps completed to comments.
Skill Development (07.18.2011)
30-20-10 reps each of
GHD Sit-ups
Hip and Back Extensions
Mobility WOD
CrossFit Endurance Rest Day (07.18.2011)
Posts
11 comments:
4 rounds + 400m run @ 55lbs.
20110718
"Nancy's AMRAP"
5 rounds + 200m
18:17 for "Nancy" which is a 5 minute PR compared to the last time I did this with 75lbs.
Great start to the week with the Spaniard and the morning crazies.
-Bert
"Nancy's AMRAP"
6RDs + 200m run
5RDs in 14:58
Danny
4 rnds + 400m run @ 55lbs
"Nancy's AMRAP"
3 rounds + 5 OHS @ 50#
Alison
3 Rnds + 400m run @95lbs (back squats)
Nancy's AMRAP
3 rounds + run + 2 OH Squats w /50#
Nancy's AMRAP
3 Rounds + 9OH squats w/55#
Nancy's AMRAP...4 rounds + Run
tommy
Nancy AMRAP
3rds plus 200 meters w/ 65#
Nancy's AMRAP - 5 rounds
Jay
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