5/29/2012

''HSPU 5-5-5-5-5 & DB Jackie'' (05.29.2012)

Warm-up Drills (05.29.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Mobility**

''Handstand Push-up Strength 5-5-5-5-5'' (05.29.2012)
Against a 10:00 Running Clock set-up with the version of scaled/modified (if applicable) Handstand Push-ups each athlete was instructed on last Thursday and work through a minimum of 5 sets of 5 reps. If the mods are already too easy then strive towards the next level of movement proficiency or add a ''+'' set to your final effort.

Post sets/reps to comments.

''DB Jackie'' (05.29.2012)
Complete the following for time
1000m Row
50 x DB Thrusters (50/35lbs)
30 x C2B Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.29.2012)
''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

14 comments:

  1. HSPU- 5 rounds of 5 off of the 24" box with a 45# weight + 10 reps on my 6th round.

    DB Jackie (30# DB)

    Time= 18:16

    ReplyDelete
  2. "Handstand Push-up Strength 5-5-5-5-5"

    5 sets of 5 strict HSPU's

    "DB Jackie"

    18:03 w/ 50#

    Who ever could finish this in under 7 minutes is BEAST!!

    ~Chase

    ReplyDelete
  3. Shanie5/29/2012

    "HSPU"- 5 rounds of 5 off of the 24" box with a 45# weight + 10 reps on my 6th round

    "DB Jackie" (15# DB)

    Time= 19:33

    ReplyDelete
  4. HSPU:
    sets of 5 w/box
    "DB Jackie"
    20#/blue&red bands
    17:32

    ReplyDelete
  5. HSPUs 5,5,5,5,5
    Strict x 5
    10s x 5
    25s x 5
    25s x 5
    25s x 6

    DB Jackie
    18:50

    ReplyDelete
  6. Anonymous5/29/2012

    DB Jackie 35# 16:09

    Mike V.

    ReplyDelete
  7. Anonymous5/29/2012

    Abmat Push-ups 5x5x5x5x5
    DB Jackie 10# 19:56
    (mod)30thrusters/10 DBPresses/bodyrow
    MrsSB

    ReplyDelete
  8. Anonymous5/29/2012

    Stink Bugs 7

    DB Jackie
    14:43 25#, red

    Jojo

    ReplyDelete
  9. HSPU's Backed up the wall and stood on hands for 10 seconds for 5 reps... no bands though!

    DB Jackie

    16:40 45lbs DB, Grn Bnd

    ReplyDelete
  10. 10 HSPU
    DB Jackie...17:30 @30lbs
    yes Mike, 30. Deal with it.
    tommy

    ReplyDelete
  11. HSPU: 3-3-2 real ones with 2 Abmats
    Progress.

    DB Jackie @ 35#
    19:11

    Congratulations LT. Bert! Now you are and Officer AND a Gentleman.

    ReplyDelete
  12. HSPU
    25# bumber x 3 reps

    DB Jackie - 50# 17:43 C2B

    Jay

    ReplyDelete
  13. HSPU 5,5,5,5,5+
    5/5/5/5/8

    DB Jackie
    w/800 meter run
    18:02

    ReplyDelete
  14. HSPU
    5 rounds of 5 on 24" box + 45lb plate

    DB Jackie
    Run 800m
    35# DB
    Scaled Blue bands

    20:14

    I struggled today, Murph kicked my ass yesterday.

    ReplyDelete