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-   -   The Dude Abides (https://board.crossfit.com/showthread.php?t=60467)

Douglas Berger 09-17-2010 05:30 PM

Re: The Dude Abides
 
[B]Friday 100917 [/B]
1 hour of Boxing

Douglas Berger 09-18-2010 10:58 PM

Re: The Dude Abides
 
[B]Saturday 100918 [/B]
1.5 hour trail

Douglas Berger 09-20-2010 03:34 AM

Re: The Dude Abides
 
[B]Monday 100920[/B]

[B]Warm Up:[/B]
Stride 6 x 25m

[B]WOD:[/B]

Sprints 6 x 50m (70% M.E.)

[B]Warm Down:[/B]
stretch

Douglas Berger 09-22-2010 05:15 PM

Re: The Dude Abides
 
[B]Wednesday 100922 [/B]

[B]Warm Up:[/B]
ROM drills

[B]WOD:[/B]

One round of:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Reverse crunches
20 Kettlebell swings (45#)
20 Sit-ups
15 Hang squat cleans(25# DB's)
20 Back extensions
20 Wall ball shots(20#)
15 Pull-ups

[B]Warm Down:[/B]
Stretch

Douglas Berger 09-22-2010 06:04 PM

Re: The Dude Abides
 
[B]Wednesday 100922[/B]

[B]Warm Up:[/B]
Three rounds of:
10 KB swings
5 KB snatch/side

[B]WOD:[/B]

DB Squat Thrust & Press 3 x 10; (2x35#)

Bent-Over Row w/ Back Extension 3 x 8; (2x35#)

Dumbbell Lunge w/ Lateral Raise 3 x 5/side; (2x15#)

DB Floor Press w/ Crunch 3 x 10; (2x35#)

* one minute rest between sets

[B]Warm Down:[/B]
Stretch

Douglas Berger 09-24-2010 05:59 PM

Re: The Dude Abides
 
[B]Friday 100924 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

15-12-9 reps of:
BB Thrusters (135#)
Weighted Pull-ups (45#)

[B]Warm Down:[/B]
Mobility Circuit

Douglas Berger 09-27-2010 02:54 AM

Re: The Dude Abides
 
[B]Monday 100927 [/B]

[B]Warm Up:[/B]
CFWU X 3

[B]WOD:[/B]

10-9-8-7-6-5-4-3-2-1 reps of:
KB swing (45#)
Burpees

Then

30 min. walk

[B]Warm Down:[/B]
full body stretch

Douglas Berger 09-28-2010 05:35 PM

Re: The Dude Abides
 
[B]Tuesday 100928 [/B]

[B]Warm Up:[/B]
20 min. walk

[B]WOD:[/B]

1-2-3-4-5-6-7-8-9-10 reps of:
Pull-ups
30 sec. rest

[B]Warm Down:[/B]
Mobility Drills

Douglas Berger 09-29-2010 04:05 PM

Re: The Dude Abides
 
[B]Wednesday 100929 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Three rounds of:
8 Split squat/side
10 Cross-body mountain climber
10 Chinup w/ kneeup

Then

Three rounds of:
15 Sit-ups
10 DB wood chops/side (20#)
45 sec. Plank

[B]Warm Down:[/B]
Mobility work

Douglas Berger 09-30-2010 07:19 AM

Re: The Dude Abides
 
[B]Thursday 100930[/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Ten rounds of:
1 min. run
2 min. walk

Then

30 min. walk

[B]Warm Down:[/B]
stretch


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