Warm-up Drills (01.31.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
10-8-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull (45lbs)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Lateral Lunge Stretch
-Shoulder Dislocates (PVC)
''El Nino'' (01.31.2012)
For time
Row 500m
--
25 x KB Swings (32/24kg)
5 x Jumping Slamball (40/20lbs)
20 x KB Swings (32/24kg)
10 x Jumping Slamball (40/20lbs)
15 x KB Swings (32/24kg)
15 x Jumping Slamball (40/20lbs)
10 x KB Swings (32/24kg)
20 x Jumping Slamball (40/20lbs)
5 x KB Swings (32/24kg)
25 x Jumping Slamball (40/20lbs)
--
Row 500m
Notes: WATCH THE DEMO VIDEO!!
Slamball Technique Demo Video
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Skill Development (01.31.2012)
3-5 Rounds for Quality of:
:10 x L-sit (parallettes)
10 x Abwheel Roll-outs
10 x Toes-2-Bar/Knees-2-Elbows
Notes: Strict movements, no kipping. Rest as necessary to complete correctly.
Burpee Challenge (Optional)
40 x Burpees (Joel's a quitter)
Mobility WOD
CrossFit Endurance WOD (01.31.2012)
''Time Trial''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k
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1/30/2012
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13 comments:
El Nino
15:04 24kg / 20lb
El Nino: 12:08
"El Nino"
20kg/20#
19:47
"El Nino"
16:00 Rx 32kg/40lb
~Chase
Back Squat 5,3,1+
250x6
El Nino
w/ 65# Thrusters instead of slamball
16:11
El Nino (40kg/40#)
17:08
El Nino
17:17 : 24kg & 20#
El Nino
23:30
Rd 1-3 32kg/40lb
Rd 4-5 32kg/20lb
Mike V.
El Nino (24kg/20#)
14:11
El Nino (24 kg / 20 #)
16:39
El Nino (20Kg/20#)
22:??
Slow - room for improvement
28:32 (24/20) woof
El Nino (32/40)
15:36
Jay
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