"Coxswain II & The Angry Gymnast" (10.05.2012)

Warm-up Drills (10.05.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
*Individual Mobility Drills (5-8 Minutes)

"Coxswain II" (10.05.2012)
Complete the following Row intervals at maximal effort
2 Rounds of
250m Row (75-85%RPE) x 1:00 Rest (Active Recovery)
Then…
1 Rounds at Maximal Effort For Time of:
Row 500m
Rest 5-10:00 (Full recovery, as much as it’s possible to achieve after anything requiring maximal effort)

Notes: RPE is an acronym alluding to ‘Rate of Perceived Exertion’; In other words it’s a subjective guide line each athlete can use to discipline the pace/efforts across any durational activity. Yes, I guess you could also decide to ‘Just wing it and try to keep it below vomit threshold until the time trial for score’. Use the rest interval at the end of the time trial to recover completely before moving onto the next deceivingly simple looking challenge.
How bad could a simple mix of Rings and Steel be, right? Ok, everyone panic…

''The Angry Gymnast'' (10.05.2012)
For Time
5 x Muscle-ups
Barbell Bear Complex (135/95lbs)
4 x Muscle-ups
Barbell Bear Complex (135/95lbs)
3 x Muscle-ups
Barbell Bear Complex (135/95lbs)
2 x Muscle-ups
Barbell Bear Complex (135/95lbs)
1 x Muscle-up
Barbell Bear Complex (135/95lbs)

Notes: Work through the following sequence 7 times without dropping/putting the bar down (scale load accordingly). Any time there is a drop/failed attempt at the Bear Complex the athlete must immedately lock the barbell out over head and complete one Penalty Lap while maintaining a stable load via midline strength (+/- 40m there and back). Upon returning to the scene of the crime (athlete's WOD area) they may proceed from where they left off. 
For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
Muscle-ups Scaling (if needed): 2 x Each Round’s Requisite # of Deadhang Pull-ups (C2B if possible) / 2 x Each Round’s Requisite # of Static or Ring Dips (Strict).
Example: Round 1 would be 10 x Deadhang Pull-ups and 10 x Ring Dips (Strict) & 1 x Barbell Bear Complex. Round 2 would be 8 x Deadhang Pull-ups and 8 x Ring Dips (Strict) & 1 x Barbell Bear Complete, etc.
Now that was one helluva week. Especially for those that survived. Yessssssss! Time to come get some, freaks…

Mobility WOD

CrossFit Endurance WOD (10.05.2012)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

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