Monday, May 18, 2009

Grind or Sprint 051809 M

"Grace" footage from Friday


The Grind

Workout: XP 5150 Superslam 5000
(last done on 1.26.09)

3 Rounds of the following:

5 Renegade Man Makers @ 2 x 25lb DB's (20's)
10 Burpee Pullups
15 Weighted Situps @ 45lbs
5 Mr. Spectaculars @ 2 x 35lb KB's
10 Sumo Dead Lift High Pull @ 95lbs (75)
15 Swings @ 53lb KB
5 Curtis' P's @ 95lbs (75)
10 Dead Lift @ 185lbs (155)
15 Wall Ball @ 20lb Dynamax (25 dball)

Scale accordingly.
(Loads used last time)

The Timed

AMRAP in 20 minutes of:

5 Overhead Squats @ 95lbs
10 Burpees
15 Pull Ups

Post your choice of work and the associated time to comments

5 comments:

  1. AMRAP results:

    6 rounds + 5 OHS + 10 Burpees + 6 Pullups

    I never thought I'd say this but...

    Thanks god for OHS and Burpees.

    The pullups were a struggle. If I could only perfect this kipping thing.

    ReplyDelete
  2. attempted to do crossfit as rx'ed I really need to either get some gloves or find another way to keep my hands from bleeding. Quit after round 1 due to my hands bleeding too much.

    Row 500
    30 reps benchpress @ bodyweight(185lbs)

    20 minutes precor to finish
    1.79 miles

    ReplyDelete
  3. The grind
    Workock 39 min
    Beastmaster 45 min
    Trickle 46 min

    ReplyDelete
  4. I had noted that that one took 45 minutes last time.

    ReplyDelete
  5. This comment has been removed by the author.

    ReplyDelete