Tuesday 4.3.12

1.  Team WOD
Teams of 3 complete the following in order:
Relay 400m
Team 400m
100 HSPU - only 1 athlete may kip.
100 C2B
100 Pistols
Relay 400m
Team 400m
Every athlete must do at least 15 reps of HSPU, C2B and Pistols.


2. 3 RFT: 
40m Prowler 180, 135
15 KBS 53, 35 - vertical KB, work the faster cycle time of the snatch variation.
15 GHDSU - Both hands to target
40 DU

Team HSPU

Transitions should be faster.  Be ready, kick up as the hands go down - work on eliminating the set up.

If you come off the wall, a teammate should go up next.

Team c2b and pistols

Work transitions.  Always let your teammates know to get ready by counting your last few reps out loud.

Work faster set ups.  Once you get on the bar be ready to go.

There should be zero transition time on the Pistols - work for proper depth....and James, speed up for crying out loud.

Sunday 4.1.12

Complete the following complex on the minute:
1 Squat Clean
2 Push Jerks
3 Power Cleans
Continue as long possible.  If you are under 7 rounds you went too heavy or need to work on your mental game.


Beasts:  225/155
Ninjas:  205/135

Saturday 3.31.12

"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be approx. 6" above max reach
20 Front Squats, 155/105 - no racks
20 Box Jumps, 24/20"

Derek's Admiral time: 13:49

  Round1

Time 3:24 

Burpees 1:25 - Step down, jump up

Transition :11

Front Squats :55, straight set w/pauses

Transition :06 

Box Jumps :39 - 2/10/5/1/1/1

Round3

Time 3:24 

Burpees 2:40 20 step down/up 

Transition :32 rest between 

Front Squats 1:15 - 12/8

Transition :08 

Box Jumps :36 - 1/19 

Thursday 3.29.12

1.  "The Skill Chief"
5 rounds, with 1 minute rest between rounds.
AMRAP 3 of:
2 Muscle Ups
3 HSPU
4 Unbroken Power Cleans 185/135
partial rounds do not count.


2.  Row Intervals
3x300m, rest 1 minute
post time for each interval to comments.