Warm-up Drills (04.19.2012)3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats
''Diane'' (04.19.2012)
21-15-9 reps for time ofDeadlift (225/155lbs)
Handstand Push-ups
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Flight Simulator'' (04.19.2012)
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:5-10-15-20-25-30-35-40-45-50-45 ... 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.
Burpee Challenge (Optional)
96 x BurpeesMobility WOD
CrossFit Endurance Rest Day (04.19.2012)
Posts
9 comments:
"Diane"
7:33
Flight Simulator
20 unbroken DU (woohoo!)
"Diane"
17:00 - 2-3 abmats - 155lbs. deadlifts are easy and HSP take me all day.
"Flight Simulator"
completed round 50 - made 3 attempts on 2nd round of 45 - 42, 43 and 44. Shoulders were smoked from HSP.
"Diane" (MOD)
13:48 - 40#, abmat pushups
"Flight Simulator"
completed round 80 singles -
3rd rnd attemts= 20/32/46/62/67
MrsSB
Diane
15:00
Flight Simulator
Completed Rounds: 5,10,15,20,25,30,35,40,45
Diane
13:33
125#, and every variation of a HSP :)
Flight simulator
completed round 45 in singles (180), just shy of round 50
Jojo
Diane 5:15
Flight Simulator 80 SU's
Mike V.
Diane
15: something
DU's - not so good
Jay
Round 2
Diane 4:14
Modified with Seated DB Press 25# instead of HSPU
Flight Simulator 120 SU
Mike V.
"Diane"
21-15-9 Reps for Time
Deadlift @ 225
HSPU (deficit, neutral grip)
14:56
"Flight Simulator"
Complete for Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
17:50
Finally paid my vendetta with this WOD. And I managed to stay dressed the entire time.
-Bert
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