Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
-Rest 45 seconds between rounds.
-For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Post fastest and slowest round to comments.
Strength:
Front Squat-Find 20 rep max
Weighted Pull ups 3-3-3-3-3
CrossFit commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]
Austin Malleolo and Spencer Hendel on Deadlift 3-3-3-3-3 WOD – video [wmv] [mov]
“It’s not enough that we do our best; sometimes we have to do what’s required.”~Sir Winston Churchill
Front squat (130lbs) weighted pullups with a 26lb kb and the sprints = 13 fastest, 15 slowest
Front Squats (85lbs)
Sprints: Fastest-19 seconds, slowest-21 seconds
FS 85 lbs × 20reps
Rowed 1146m ( 30 sec × 8 intervals )
Pullups – foot in blue band / no box
front squats 155×15(fail)
sprints:
Fastest:13
Slowest:15
Pullups with 20 lb vest
75 lbs x 20
fast = 13
slow = 15
Pullups with 20lb vest
FS 90 lb x 20 reps
Blue banded PU no box…practiced kipping mostly
Sprints 17 slowest, 15 fastest
FS 75lb x 20
Sprints 40 yds x 10 – fastest 4, slowest 5
PU with purple band
225 X 20 reps front squat
sprints 13 fast, 15 slow
pull ups 3 at 35lb. 2 at 26lb.
FS = 135 lb
WPU = 35/53 failed/35/35/53
Sprints = stopped after number 6 because of left ham-string feeling strange.
FS 275 x 17 fail
FS 135 X 20
Weighted Pull Ups 26/35/35/35/53
Sprints 10 X 40 yds
FS @ 135lb x 20
Pullups with red band 5×5
10 x 40 yard sprints
Fastest 5s/Slowest 6s
FS 225 14(fail) 10×40 yrd sprints 5 sec fast 6 sec slow
FS 155lbs
WPU 26 26 53 53lbs
Fastest 12 slowest 15
I didn’t want to be mad for the rest of the week!
185 x 20, good to be back in the rack
20 at 55 lbs, still using green band