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RTG W.O.D. – 12/4/13: Winter Throwdown Prep

IF YOU’VE TESTED WOD #2 ALREADY:

  • You should have a good idea as to your strategy RE: burpees / round. Today, do a dry run with this strategy by completing the following work:
    • Minute #1: 10 Burpee-over-bar hops, 185/105 Clean and Jerk, followed by a 4 minute rest (full recovery);
    • Minute #5: The number of burpees you plan to do immediately after the 185 / 105 round, followed by a 195/115 Clean and Jerk, followed by a 4 minute rest;
    • Minute #10: The number of burpees you plan to do immediately after the 195 / 115 round, followed by a 205/125 Clean and Jerk, followed by a 4 minute rest…
    • Continue up the ladder until you miss the clean. Observe the rules of the competition by taking only :25 seconds for burpees, and :25 for the Clean and Jerk. Do not make multiple attempts at the clean if you miss one – take the time to set up, and make each one perfect.

IF YOU HAVEN’T TESTED WOD #2:

  • Tomorrow would be a good day to test it. We will have an athlete meeting at 6:00 PM to review strategies, answer questions, and help athletes better understand what they should expect. If you can possibly attend, we’d love for you to do so; we’ll allow for testing during this time as to prevent folks from having to come in twice. We’ll also be reviewing skill work with pull-ups and cleans during this time.

RTG W.O.D. – 11/26/13:

B1. (R2)

Athletes have 8:00 to complete the following work:

2 Rounds:

8 KbS (Full Swing; 32/24)

12 Wall-Balls (30/20) Clapping-Push-Ups

16 Clapping Push-Ups

Time Remaining is used for Rest.

 

At the 8:00 Mark, Athletes Athletes have 8:00 to complete the following work:

3 Rounds:

8 Muscle-Ups (scale w/ wrist-over-ring Ring Rows)

12 T-2-B

32 Double Unders

 

Time Remaining is used for Rest.

 

At the 16:00 Mark, Athletes Athletes have 8:00 to complete the following work:

4 Rounds:

8 Chest-to-Bar Pull-Ups

12 Goblet Squats (32/24)

16 Burpees

RTG W.O.D. – 11/25/13:

AM:

– 2 x 3-Pos. Snatch @ 50%

– 2 x 3-Pos. Snatch @ 70%

– 3 X 3 Snatch High-Pull @ 50%

– 2 x 3 Snatch @ 88%

– 2 X 6 BH Jerk Drop @ 50% 1RM.

 

 

PM: “Hop-to-It, Rx+”

EMOTM, 16 Minutes:

– This Min: :30 unbroken DU. Count total breaks.

– THAT Min: Complete whichever is greater – 4 Unbroken HSPU, or the total number of breaks from your double-unders, up to 10.

RTG W.O.D. – 11/22/13: “Hell Hold”

AM:

3 x 3 Snatch @ 90%

3 x 3 Clean and Jerk @ 90%

5 x 2 RDL @ 92% of 1 RM Clean

(Add 5 lbs. from prior session for all lifts)

 

PM: “Hell Hold”

– Accumulate 4:00 of Piroulette holds. Each break, perform 20 Unbroken double-unders, or 3 burpees (alternate between one and the other).

 

PM:

– Accumulate 4:00 of Piroulette holds. Each break, perform 20 Unbroken double-unders, or 3 burpees (alternate between one and the other).

RTG W.O.D. – 11/21/13: “Katie Taylor Special”

AM: “Katie Taylor Special” For time:

– Tickles and Massage, immediately into:

– Light Coach T’s car on fire (it’s in the shop. Again.)

PM: 20 min warm-up, followed by mobility work. Focus on areas of weakness – hips (flexors, groin); shoulders (teres major/minor); pecs. Smash out any hot-spots (Nolan – arches; Megan K & Heno – shoulders/low back; Katie H & Denise…everywhere…). Feel free to use coach’s copy of Supple Leopard to help ID / target problem areas – will be left at Front Desk for PM classes. DON’T BORROW IT, PLEASE.