4/18/2011

''Meat Tags'' (04.20.2011)

Warm-up Drills (04.20.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''Meat Tags'' (04.20.2011)
7 Rounds of the following
3 x Back Squat (75-85%1RM)
10 x Over-Unders (''Rope Burpees'')
10 x KB Swings (32/24kg)
10 x Pull-ups

Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over. Scores are calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.
Over-Unders are similar to the burpees last week done over the barbell. A rope is tied between the colums of our gym about a foot off the deck. Athletes will start in the bottom of a push up position, rise to standing, jump the rope and then come back underneath it to complete each repetition. Ninja rolls are fine as long as the legs stay together on the jump.

Post rounds/times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.20.2011)
4 Rounds at your own pace of
L-sit x Maximum Time
6 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (04.20.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

13 comments:

Colby said...

Meat tags: 5 rds in 16:30

Chris Tansey said...

Meat Tags: 5 rounds in 17:37

Lee said...

Meat Tags: 5 rounds in 16:28

Anonymous said...

Biemer:

MT - 5 rounds in 29:50 (225 SQ)

Mtn Rob said...

5 Rnds in 18:14
185lb sq 32 kg kb

thammond18 said...

Meat Tags...17:25 5 Rounds
175#/32kg

Tommy

Khan said...

"Meat Tags"
2 rounds +3/10/10/8
18:14 for 7 rounds
165/24kg

Anonymous said...

"Meat Tags"
65#/20kg
5 rounds
16:02
Alison

lewis.robertdavid@gmail.com said...

"Meat Tags"
0 Rounds + 3/10/10/5

Five Rounds for Time:
19:49
255#/32kg

-Bert

Peter said...

Meat Tags
5 Rounds for time
14:21 135#/20Kg

Anonymous said...

Meat Tags
5 Rounds for time
16:13 225# Squat / 32 KG KB Swing

Jay

Mint said...

Meat Tags

5 rounds under 2 mins each
7 rounds in 16:13 185#

Anonymous said...

Erica
Meat Tags
19:31
back squats 115#