Mar 21, 2013

Friday 03.22.13

A. "Divide and Conquer" (Redux)
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.

B. (Travel WOD) Reverse ladder of HSPU and lunges.  
For time:

2 HSPU, 40 walking lunges
4 HSPU, 30 walking lunges
6 HSPU, 20 walking lunges
10 HSPU, 10 walking lunges

Post WOD and time to comments.

Coach's Notes. 
WOD A.  Revisiting the Team WOD from 03.08.13 because we had schedule conflicts that day.  If you did it,  use what you learned to refine your strategy...or switch up the task assignment.
  • Teams study the list and divide the 10 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 your strengths and weaknesses.
  • 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 (aka the Ross Special).  Perform all exercises in your choice of order.
  • Confirm/coord start times in comments -- many are on revised schedules due to break.
WOD B.   If you are on the road -- HSPU against any flat surface you can find, or pike them off a bed/couch/counter.  Photos of HSPU in random and inappropriate surroundings are highly encouraged.

Training Videos.
  • "HSPU Progressions and Scales" - thorough breakdown by Practice Crossfit.
  • "Kickstart My Heart" - something for everyone in the Retro Jukebox.  If "Karen on Crack" doesn't get your heart pumping, this ditty from 1989 will.  The Crue taking you into the weekend.  Good luck on 13.3!


scottnkelly9901 said...

IMCF Hohenfels:

10x Ground to Overhead (95lb stone)

31:01 for METCON

Scaled 135lb clean, 5x MU over bar w/ blue band, 35lb DB, 100lb thruster, 25kb (~55lb) walking lunge [approx 1 length of bubble...or 4x lengths of my unit gym]

Jacob Heppner said...


I have your watch. I'll be in the bubble at ~1600 today. My phone number is 417 259 2681.

Russ Ames said...

Made this chipper up on Saturday. 34:40' with cleans scaled to 135, and MUs done off 24 in box