Warm-up Drills (03.06.2012)Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch
''Not A Speedbump'' (03.06.2012)
7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20/14lbs)
15 x KB Swings (32/24kg)
20 x Double-unders
Notes: No Gasmasks, No vests.
This will appear again as a test down the line. Crush it Rx'd first.
Substitute 10 x Pull-ups for the rope climbs as needed.
Yesssssssss.
Skill Development (03.06.2012)
3 Rounds for time of
:20 x L-sit/v-sit
15 x Hip and Back Extensions
Burpee Challenge (Optional)
65 x Burpees
Mobility WOD
CrossFit Endurance WOD (03.06.2012)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
Post distances to comments.
Posts
12 comments:
"Not A Speedbump"
21:35 w/ Blue band (pull-ups) and 55lb KB
Not A Speedbump
29:19 w/Black Band, 24kg, & Single Unders
-Dubs
20120306
"Not A Speed Bump"
7 Rounds for Time
10 x Dead Hang Pull-ups
10 x DB Thrusters @ 20#
15 x KB Swings @ 32kg
20 x Double Unders
Not a speed demon on this one, still have to take my PFT this afternoon. Performed for quality & completion.
Time - 26'46"
Skill Development
3 Rounds for Quality
:20 x L-sit
15 x Hip & Back Extensions
Time - 11'48"
AF PFT Game-plan: "Trample the Al-Qaed... I mean recreational joggers on the track that get in my way."
-Bert
"Not a Sppedbump"
rope climb mod
14#/16kg/singles
25:05
Not a Speed Bump...17:41
tommy
''Not A Speedbump''
7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20lbs)
15 x KB Swings (32kg)
20 x Double-unders
13:22
Not a Speedbump
13:49
Skill Development
4:59
Not a Speedbump
29:38 20# Wallball; 24kg KB; 4x SU
Well done Bert - ran right over those Speedbumps....er, recreational joggers, eh?
You know it Peter.
AF PFT
1:00 x Max Push-ups
--- 50 [8.4/10.0]
1:00 x Max Sit-ups
--- 60 [10.0/10.0]
2400 meter Run
--- 9:43 [59.3/60]
Abdominal Circumference
--- 34.0" [20.0/20.0]
Score
--- 97.7/100.0
-Bert
Not a Speedbump
28kg
26:06
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