Monday, 25 February 2013

There are a lot of new and/or advanced movements in today's workout.  Please watch the linked videos to familiarize yourself with the proper mechanics of the movements prior to attempting them in the warmup or workout.

WARMUP
· 5 sets:
2. Advanced Frog Stand x 10-12 seconds
· 3 sets:
1. Pistols x 5 (each leg; add weight if able)

STRENGTH/SKILL
5 attempts to establish a 1RM of the Barbell Complex:


· Notes:  All reps must be completed unbroken.  The bar may only rest in the front or back rack position.  After completing the first Jerk, the bar should be lowered to the back rack to continue.  The bar may be dropped from overhead after the final BtN Jerk.  Rest as needed.

CONDITIONING
Retest Baseline/Fran/Amanda.  Compare to 24 January 2013 (or set new benchmark):

“Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

OR

“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

OR

“Amanda”
9-7-5
Muscle Ups
Snatches 135/95#

GORUCK PREP
3+ Hours Before or After CF WOD
4-8 x 800m intervals, recover 1:00 between each interval
8 bricks/5 bricks (approximately 40/25#)