Warm-up Drills (09.29.2011)Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch
''Weighted Pull-ups/Chin-ups 3-3-3-3-3'' (09.29.2011)
Warm-up as necessary before working through the following Weighted Pull-up (or Chin-up) sets of triples, establishing a new 3 rep maximum if possible.
Weighted Pull-ups/Chin-ups 3-3-3-3-3
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.
Notes:1-Rep Maximum/Percentage Calculator
''Karen'' (09.29.2011)
For time
150 x Wallball (20/14lbs)
Notes: Yes, the Burly is looking at you.
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (09.29.2011)
Posts
11 comments:
Yes, those are Laura B's blood soaked Hoka 1's. Epic win.
60lbs x 3
Karen 8:07
- Bieber
Pull-ups: 50x3
Karen 6:50
9 am Sat. Oct. 22 wod. Who else will be there?
Danny
Wod name: Scissor fight
30 pullups
10:53
Weighted Pullups
55#x3
Karen
6:41
Weighted Pullups
45 x 3 ; 50 x 1 - Fail, not so epic.
Karen 12:49
Weighted Pull Ups...70lbs x3
Karen...5:12
tommy
Weighted Pull Ups: 85x3
Karen Rx: 8.55
Weighted Pull Ups/Chin Ups
scaled to 30x pullups - red band
Karen
9:36
14#
erica
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