Mar 7, 2013

Friday 03.08.13

"Divide & Conquer"
In two-person teams, for time:

15 Cleans (155/105)
30 Toes–to-bar
30 Box Jump (24"/20")
15 Muscle-ups
30 Dumbbell Push Press (40/30)
30 Double unders
15 Thrusters (115/95)
30 Pull-ups
30 Burpees
Overhead Walking Lunge (45/25) -- up and back the length of the Bubble

Assign tasks between teammates...individual exercises may NOT be partitioned.

Post time to comments.


Coach's Notes. 
Expecting a smaller crowd than usual because of the LD&E run.  We'll still execute the Team WOD and revisit it again soon -- use what you learn to refine your strategy next time.

Teams study the list and divide the exercises between them. The division of tasks does not have to be even, but the minimum number of tasks for one member is three. The aim is for the team to finish in the least amount of time, so play to the strengths and weaknesses of your team.

For instance, if one athlete can complete 7 of the tasks in the time it takes the other to do 3, and that will produce the fastest time, that is your strategy. You may shift the task load (e.g. from 7/3 to 5/5) in stride if things don’t work out the way you planned. You may not divide a task between team members (e.g. 15 burpees each).

Can also be performed as an individual chipper.  Perform all exercises in your choice of order.


Training Videos.
  • "Feel the Pain" - Retro Jukebox needed some jumper cables today. Can't find anything that matches the WOD, so I'll go with something appropriate for post-WOD 13.1.  But it's a good pain.  Dinosaur Jr (1994) taking you into the weekend!

7 comments:

Noah said...

For those who are not in the habit of checking...KStar is back with tips for each Games WOD. He has a 20 minute segment for those who have yet to undertake 13.1. This stuff is invaluable.

mobilitywod.com

scottnkelly9901 said...

IMCF Hohenfels:

Still healing...

Deadlift (1RM ~365lb)
1-1-1-1-1-1-1 @ 295x4/315/315/315
failed twice at 345lb; disappointed but today was not my day

Then:
Shoulder mobility

Ross said...

IMCF SD DET

Team of one up here in SD so I only Conquered today, no division...

Felt really good about my effort this morning especially after doing 13.1 only 11 hours prior.
One good note from heading down to CF Sioux City lastnight to get judged - I was able to do real MUs for the first time in like 8 months, and knocked out 10 after I completed 13.1 so I was excited about that.

"Divide & Conquer"
15 Cleans (155/105)
30 Toes–to-bar
30 Box Jump (24"/20")
15 Muscle-ups
30 Dumbbell Push Press (40/30)
30 Double unders
15 Thrusters (115/95)
30 Pull-ups
30 Burpees
Overhead Walking Lunge (45/25)

Since I have no place to hang my rings high enough in the gym here to do a full MU, I scaled them going from my knees (so I would probably call them jumping MU) also on the walking lunges were probably about 30 yds down and back.

Time: 23:41, felt really good about my effort this morning especially after doing 13.1 only 11 hours prior.
One good note from heading down to CF Sioux City lastnight to get judged I was able to do real MUs for the first time in like 8 months, and knocked out 10 after I completed 13.1 so I was excited about that.

Ross said...

one more note, any other aviators out there feel like the security code on the bottom here to post is an annual eye test gone terribly wrong?

scottnkelly9901 said...

IMCF Hohenfels:

PM Session

Intervals
Run 4x400, 2x800, 4x400
Recovery = 128bmp
Score = total time

30:20
About 3 min slower than average, but I normally do this on a track not a street. The hill was a factor. Recovery times were consistently around ~50sec

@Ross - I'm not an aviator,but, yes, it's an eye test gone wrong

Jacob Heppner said...

Mike Minchew and I knocked this one out with Charlie and Carlos as the opposing team.

Mike & I: 9.45
Charlie & Carlos: ~11.20?

Matt B. said...

Noah, I watched that mobilitywod piece last night. Great info. What a great job too, to work with your best friends and help folks get better at fitness and performance.

My plan for today was Helen, then muscle ups and heavy thrusters (115#). First time doing Helen. 11:21 as Rx, coming out the front door of the bubble and down the the cable fence turnaround. I'll probably gain a few seconds next time without the pair day setup crew, but pretty pleased with the results. Everything unbroken except last set of pullups, which I broke into two sets. Definitely gains since my first KB swings with the 35# a few years ago that were so hard.

Then adjusted the plan to stretch the front squat rack position, do a handful of 95# thrusters, and call it a day.