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Coaches Notes: 5/9/12

Another day; another WOD; Another Benchmark. Today was special for us as coaches, for a lot of reasons. For one, people grasped a very complex Olympic lift – the Deadlift – exceptionally quickly, which is an indicator that folks are becoming a lot more comfortable…

WOD – 5/6/12: Open Gym

Sundays are Open-Gym time. All members (or prospective members) are welcome to come work on a skill, practice a movement, lift (under the supervision of a coach), or to roll-out and do mobility work. For those interested, a WOD will be posted; to participate, we ask that you arrive promptly at the beginning of the Open-Gym.

WOD – 5/5/12: “Three’s Company…Four’s a Godsend.”

WOD:

In teams of Four, complete the following work as quickly as possible:

  • 800m Run. Teams must cary three 14lb medicine balls throughout the run; at no time during the run can the medicine balls touch the ground.
  • 100 Burpees.
  • 100 Pull Ups.
  • 100 Sit-Ups.
  • 100 Push Ups.
  • 100 Air-Squats.
  • 800m Run. Teams must cary three 14lb medicine balls throughout the run; at no time during the run can the medicine balls touch the ground.

No more than three people may work at the same time. No member of the team is permitted to begin the next exercise until all reps required from the previous exercise have been completed.

5/2/2012: “Raining Down”

WOD:

“Raining Down”

Five Rounds of the following Triplet:

  • 1 minute max-rep double unders (substitute 2:1 singles);
  • 12 KbS (Rx: 32kg / 20kg. Scale as needed)
  • Max # Unbroken Push-Ups (stop when plank position is broken)

Athletes have 5 minutes to complete each round. Time remaining between the last push-up performed and the end of the 5:00 minute round is to be used as rest. Record total DU, Kb, PU scores at the end of each round.

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