''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.