''Badger'' (9.16.2011)

Warm-up Drills (9.16.2011)
Run 400m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch




''Badger'' (9.16.2011)
3 Rounds for time of
30 x Squat Cleans (95lbs)
30 x Pull-ups
Run 800m

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (9.16.2011)
Complete at your own pace
21 x Weighted GHD/Abmat Sit-ups
21 x Windshield Wipers/Floor Wipers
:21 x Plank
15 x Weighted GHD/Abmat Sit-ups
15 x Windshield Wipers/Floor Wipers
:15 x Plank
9 x Weighted GHD/Abmat Sit-ups
9 x Windshield Wipers/Floor Wipers
:09 x Plank

Notes: Use a Medicine Ball or Bumper Plate hugged across the chest for the weighted Abmat/GHD Sit-ups. The plank drill may be scaled up to rings or with additional assisted loading by having a bumper placed across the shoulder girdle while maintaining the static hold. Get some.

Mobility WOD

CrossFit Endurance WOD (9.16.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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