Warm-up Drills (07.20.2012)2 Rounds for Quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill
-Groiners
-Samson Stretch
-ITB Stretch
''Beawulf'' (07.20.2012)
Complete for timeRow 1000m
Run 800m
50 x Pull-ups
100 x Ring Dips
150 x Jumping Slamball (40/20lbs)
Run 800m
Row 1000m
Notes: Sets/Reps for the Pull-ups, Ring Dips, and Slamballs may be partitioned. There will be a cutoff incentive to beat as well as a modifiable options for a team assault given the ruthless nature of this wod. GET SOME, FREAKS!
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (07.20.2012)Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!
Post distances to comments.
Posts
4 comments:
Beawulf
37:10
Team V (Ken V. and Mike V.)
un-partitioned with deadhang pullups and an accidental 1km run
1:05
Team Shanie and Michelle J.:
1000m row
800m run
50 pull ups
100 matador dips
140 slam balls
25min cut-off.
Beawulf
Team Gene and Trevor
1000m row
800m run
50 pull ups
100 static dips
150 jumping slammies
800m run
1000m row
33:51 for Gene, 33:53 for Trevor
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