Warm-up Drills (01.10.2012)Run 800m
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
''Bennett'' (01.10.2012)
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)
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.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.
Skill Development (01.10.2012)
For quality:
30 x Knees-2-Elbows/Toes-2-Bar
Mobility WOD
CrossFit Endurance WOD (01.10.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)
Hold maximal distance possible.
Posts
12 comments:
"Bennett" 7 rnds 9:48
Bennett: 10 rounds
Bennett (40kg)
8rounds: 16:11
Bennett 4rds 32kg
mike v.
Bennett...6 rounds: 14:36
Rounds 1-4
7 x pull ups
10 x air squats
7 x push ups
7 x KB swings
Rounds 5 & 6
10 x pull ups
10 x air squats
10 x push ups
10 x KB swings
-Dubs
even though I can't come in all week you'll be pleased to hear that everyday on set my paleo diet is challenged... There is literally cake every where I turn... And brownies!
Bennett (24kg)
7 rounds +
10 pull ups,
10 squats,
10 clapping push ups
9 kb swings
"Bennett"
10 rounds, each against a 2:00 running clock, score is total rest time earned:
10 x Pullups
10 x Air Squats
10 x Clapping Pushups
10 x KB Swings @ 32kg
10 rounds completed.
9:00 rest earned.
Skill Development
30 x Strict Toes 2 Bar
-Bert
"Bennett" 10rds 8rds 32kg, 2rds 40kg
Danny
Bennett
5 Rounds 10:34 (24kg)
Bennett
8 rounds 16:03 32kg
Jay
7 rnds 24kg KB
Time 12:23
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