''Rungs'' (08.16.2011)

Warm-up Drills (08.16.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
20 x Burpee Jumping Pull-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Rungs'' (08.16.2011)
For time
Row 500m
Ascension Ladder of:
Dumbbell Push Jerk (50/35lbs)
Dumbbell Renegade Rows (50/35lbs)

Notes: Row 500m against a 12:00 Running clock and in the time remaining perform 1 x Dumbbell Push Jerk and 1 x Dumbbell Renegade Row, followed by 2 x Dumbbell Push Jerks and 2 x Dumbbell Renegade Rows... continue climbing as high up this ascension ladder as possible before time expires.
If you are familiar with and would prefer the added sting (because you're obviously feeling frisky) feel free to use two KB's in place of the dumbbells for both movements. The renegade rows will require elevated feet, allowing the torso and body to remain parallel to the deck (extremely difficult scaled this way).
Get some, freaks.

Post total number of rounds/reps completed.

Skill Development (08.16.2011)
Today the skill development is optional, and will be reposted on Saturday for those that decide it's better to fight another day after they survive the main WOD.
Those that are feeling the heat after Monday's crucible may wish to work through a Mobility WOD, Foam Roll, and rest/recover as much as possible... hint? Or trap?

Against a 10:00 running clock attempt to complete as many rounds as possible of
6 x Pistols (alt.legs)
:10 x L-sit
20ft x Handstand Walk or :20 x Handstand Hold
1 x Wall Walk

Notes: Pistols should be scaled accordingly, accumulate the L-sit time in as few sets each round as possible, handstand walks are cumulative, wall walks are from prone to handstand and back to prone (hollow body position will be critical).
Strive for the highest quality of execution for each movement/hold.

Mobility WOD

CrossFit Endurance WOD (08.16.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (3:00 on x 3:00 rest)

Notes: Maximal efforts/highest wattages/best pace possible for each interval.

Post distances and power correlatives to comments.


Laura said...

Rungs: 6 rounds + 6 push jerks (30lb DBs)

Mtn Rob said...

Rungs: 5rnds + 6PJ's 50lb DB's

Mike said...

Rungs: 6 rounds + 5PJ's 50lb DB's

Kim said...

Rungs: 6 rounds exactly, 30# DB's

Justin Green said...

Rungs: 7 rounds + 1 Renegade Row

Skill work: 3.5 rounds

Peter said...

Rungs: 40# DB's
6 Rounds + 7/1

Samy, see comment in Yesterday's post.....

Anonymous said...

Rungs MOD
7 rounds
135# barbell PJ
50# dumbbell rows


Waldo said...

6 rds 5 renegade rows

3 rds of skills (not for time)

Set a Turkish Get-Up PR at 70lbs afterwards

Anne said...

6 Rounds plus 7 push jerks 30#