WOD 29DEC09
Posted by Admin on December 28th, 2009 filed in WODWOD:
5 Rounds For Time
Hold Handstand 1 Min
Hold Plank 2 Mins
*Every drop run 200m
**Ex: if you are 50 secs into the handstand hold and drop, run 200m and then hold handstand for 10 more seconds.
Endurance:
1 Min On
1 Min Off
1 Min On
50 Secs Off
1 Min On
40 Secs Off
1 Min On
30 Secs Off
(Boots and Utes)
Inspiration: “Keep looking below surface appearances. Don’t shrink from doing so just because you might not like what you find.” -Gen(ret) Colin Powell
December 29th, 2009 at 00:35
CrossFit Neptune Sigonella
We decided to perform “Jackie” to take advantage of our first workout with rowers.
For time
1000M Row
50 Thrusters (45#)
30 Pull-ups
ICC Pals 10:02 (Jumping Pull-ups)
IS2 Mitchon 17:26 (Jumping Pull-ups)
PSSA Burnett 9:34 (Rx’d)
BM2 Hill 12:00 (Rx’d)
LT Swearingen 9:45 (Rx’d)
YNC 7:13 (Rx’d)
December 29th, 2009 at 13:47
Rds 1 – 3 unbroken. Rd 4, 1: 200m. Rd 5, 2:200m.
December 29th, 2009 at 15:59
Kyzer 20:30 (3 rounds)
XO 28:48
Bea 23:47
LT W 23:13
Adrienne 26:56
Gunny 19:26
LT H 30:37
all Rx’d.