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Warm-up Drills (02.02.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
2 Rounds for quality of
10 x Parallette Shoot-Through Complex
10 x Forward/Back Jumps (over/back=1)
10 x Lateral Jumps (side/side=1)
*Use Parallette to jump over.
''Weighted/Deadhang Pull-up EMOTM'' (02.02.2012)
Every Minute on the Minute for ten minutes perform 2-4 reps of Weighted or Deadhang Pull-ups, scale loads as necessary.
Post reps/load per round to comments.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Sauced'' (02.02.2012)
For time
30 x Bench Press (155/85lbs)
40 x Medicine Ball Cleans (40/20lbs)
50 x GHD/Abmat Sit-ups
60 x Wallball (20/14lbs)
Row 70kcal
Post times to comments.
Burpee Challenge (Optional)
42 x Burpees
Mobility WOD
CrossFit Endurance WOD (02.02.2012)
''12x1''
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)
Notes: Hold maximal Distances/Speed/Watts for each interval.
Post distances to comments.
Posts
13 comments:
Pull-ups total dead hang = 31
Workout time w 85# bench press = 20:29
Sauces: 17:49
Weighted Pull-up EMOTM (30#)
4,4,4,4,4,4,4,4,4,4
Sauced
w/ Thrusters (20# Dumbbells) for Wall Ball Shots
21:34
weighted pull-ups 40 with 20#
sauced 22:15 (155/40/20) (Abmat SU)
Mike V.
Pull-ups = 35lbs for 35 reps
Sauced 21:35 Rxd
Joel
Wendler Deads and Presses first
10 @ 330
8 @ 142
Then, "Sauced" in 17:45
70kg bench
25 lb DB's for cleans
Pull-ups = 20lbs for 28 reps
Sauced 19:21 Rxd
Rich Morse
Weighted Pull-ups
40 @20lbs
Sauced
20:35
95/20/20
Deadhang pull-ups:
37 w/blue&red bands
"Sauced"
65#/20#/14#
21:19
"SAUCED"
20:58
30°
-Derek
Every minute on the minute complete 2-4 weighted pull-ups @ 45#
3,4,4,4,4,3,3,3,2,2
32 total
"Sauced"
Complete for Time
30 x Bench Press @ 155
40 x Medicine Ball Cleans @ 40
50 x GHD Sit-ups
60 x DB Thrusters @ 20
70 x kCal Row
21:08
God damn bench press...
-Bert
Pullup emotm 40 w green band. Sauced 31:48 with 95/20/14
Pullups 20 (first half unassisted, second red band)
Sauced 21:43 65/20/14
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