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.
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!