Warm-up Drills (08.03.2011)''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
6 x Medicine Ball Cleans
9 x Push-ups
12 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
''Bennett'' (08.03.2011)
Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings
Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Frisky Freak Mods: Sub in 1 x Legless Rope Climb from a laying start for the Pull-ups, 10 x Box Jumps (24/20'') for the Air Squats, go Heavy on the Kettlebell Swings, and hell... throw a Gas Mask on for a truly religious experience.
Post times for each round to comments.
Skill Development (08.03.2011)
Rest for tomorrow.
Foam Rolling, Stretching, and working on Mobility limitations gets bonus points today.
Mobility WOD
CrossFit Endurance Rest Day (08.03.2011)
"Bennett"
ReplyDelete6 rounds + 10 pullups, 10 air squats, 10 clapping pushups, 8 50lb kb swings
Mike H
"Bennett"
ReplyDelete6 rounds + 10 pullups 10 squats and 6 clapping pushups
Mike M
"Bennett":
ReplyDelete10 Rounds--10:34 extra time
-Lt. Hoostie
Bennett
ReplyDelete8 rounds (5 under 2:00)
Bennet
ReplyDeleteIn 2:00 time limit 5 rounds (20kg KB) + 7 Pushups
1:08/1:10/1:12/1:32/1:58
20:00 7 Rounds + 10 Pushups
Previously (6/3/2010) 4 Rounds in 2:00 time limit
Bennet
ReplyDelete7 rds in 20:00(3 rds in 2:00 time limit)
15' Legless Rope Climb Ascent
10 Air Squats
10 Clapping PU
20 KB Swings@16kg
Bennet
ReplyDelete7 rounds + 10 Pullups 20:00
4 rds in 2:00
Pullups, 24" box jump, 32kg 3 rds 24 kg 4 rounds, clapping pushups
Jay
Bennett
ReplyDelete1:30/1:42/1:50/Fail/2:03
row 6 minutes
erica