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03.28.2011-Monday-Day 1

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Day 1
Warm-up
5 rounds: 1 heavy thruster (no racks)/5 burpees
5:00 foam roll

WOD
For time:
buy-in – 50 kb swings 24kg (16kg)

3 rounds of: 
15 ring dips
45 squats
5 kb snatch (R) 24kg (16kg)
5 kb snatch (L) 24kg (16kg)

cash-out – 30 pull-ups

 

001 003 020

CFE WOD:

Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.

Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.

 

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval.

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in even/odd directions (if done outside, or 3 sec if done inside – go Janice on the trainer!)

 

Recovery: 2 minutes

Record: time for each interval (never slowing more than 3 sec from best interval).

 

Bonus: OPT’s “flight simulator”

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

 

*you MUST stop between sets

*you CANNOT skip singles between sets

*only 1 attempt allowed per day (i.e.: you cannot go through, trip up on 50 and then decide, I will just do again to try to get through the entire list).  Once you trip up, you are done (at least for that day – you can try again tomorrow).

 

Record: last full set that you got through unbroken

 

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0 thoughts on “03.28.2011-Monday-Day 1”

  33. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  34. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  35. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  36. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  37. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  38. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  39. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  40. dp

    i did bonus to 30 and back last week took 4:48 but i messed up on 20’s a couple of times and started that round over. did not know you could not start the round over. so let me get this clear. if you are going and trip up you are done. you can’t just start that round over.

  73. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  74. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  75. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  76. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  77. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  78. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  79. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

  80. J9

    modified:
    Kat-12:13
    Jess-12:14
    Megan-14:23
    MVR-12:02
    Toby-19:32
    Lenore-21:48
    CKL-14:54
    Shannon-16:26
    Mike-10:56
    Ro-12:17
    Vinnie-14:14
    as rx’d:
    DP-9:54
    Steve-13:39
    BCOV-12:28
    Randy-16:03
    Pat-10:07*
    Marc-12:04*
    Scott-11:22*
    Shawn-12:20
    Melanie-17:21
    McCoy-13:54*
    JoeB-9:31*
    J9-13:21

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