''Geronimo'' (10.25.2011)

Warm-up Drills (10.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Burpees
7 x Medicine Ball Cleans (40/20lbs)
-Samson Stretch
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Sumo Squats



''Geronimo'' (10.25.2011)
Complete for time
Row 1000m
50 x Push Press (95/65lbs)
40 x KB Swings (32/24kg)
30 x Toes-2-Bar/Knees-2-Elbows
20 x Pull-ups
10 x Burpees

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (10.25.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.25.2011)
''10x:30 Second Hill Sprints''
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

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