Workout 1
5 rounds of:
5R/5L 1-legged DB Deadlift (2 x 35# DBs)
20 2-for-1 Wall Ball Shots
30 Double Unders
Time: 21:06
Workout 2
I:
Max Pushups in 1 min
Rest 1 min
Max Situps in 1 min
Rest 1 min
Max Squats in 1 min
II.
100 Barbell Thrusters for Time
== Perform 5 burpees (as a penalty) each time you set the bar down ==
I used a barbell loaded with 95# and this ended up being the breakdown:
10 Thrusters/5 burpees; subsequently, 5 thrusters/5 burpees through the rest of the workout.
Time: 27:15
Workout 3
CrossFit Main Site WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking lunges are gnarly! I think we ended up doing 125 ft. of lunging each time. Oh well.
Time: 21:02
Tuesday, April 7, 2009
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