Post total number of minutes achieved.

B) Not for time
50 Hollow Rocks
50 Supermans
50 Front Leg Levers
50 Supermans

Coach’s Notes: So for example, at the 1 minute mark on the clock you will be running 20 meters, at the 2 minute mark, you will run 30 meters, etc… Every 10 meters touch the ground and change directions. Whatever time is remaining before the next minute is your rest.

Compare to 110901:

Clean Complex:
3-3-3-3-3

Coach’s Notes: For today’s complex, 1 rep or cycle = Deadlift, shrug, shrug, shrug, hang squat clean. The video posted is how to execute one cycle (minus the 2 jerks). Do it for 3 cycles. So each round will consist of you steppinp up to the bar: do a deadlift, shrug it 3 times, do one hang squat clean. repeat that cycle twice more to finish your round.

Post load for each round to comments:

30 Double Unders
10 Wall Climbs
10 Toes to Bar

Post time to comments:

In Teams of two complete the following work:

100 Pullups
200 Pushups
300 Situps
400 Air Squats

Coach’s Notes: Only one person can be working at one time. The other person must be resting in plank position. Team can strategize on how best to complete the task, but a team must complete one station before moving on to the next. Come up with a team name and tagline.

Post team name and time to comments:

Jim Jeffries tickets went on sale today. Did you get some? Better hurry, it will sell out. Should be a lot of fun. the link for ticket sales is in the previous post.

AMRAP 14
7 Strict Pullups
7 Shoulder (strict) Presses 95/65

Post total number of rounds to comments:

Coach’s Notes: If you don’t have a strict pullup, today you may do kipping pullups. Your first scale however is to do a chest to bar pullup. For the press, maintain the strict shoulder press as long as possible. Note in comments exactly when you broke to push press. Once you start push pressing, do not go back to the press. But make sure you note exactly where you made the change in the comments.

Tickets for Jim Jeffries goes on sale Friday at noon. Friday Night April 20th at the State Theater in Falls Church. Great venue, great comedy, great friends. Fun time for all. Buy tickets here

Friday WOD:

A) 2K Row

B) Skill Work: Pick two and work them. Coaches, you have full authority to enforce the burpee penalty for anyone not working their skills. Handstands, Handstand Walking, Pistols, Rope Climbing, Muscle Ups/Transitions or Box Jumps, Double Unders. Bupree Penalty = 15 Burpees 1st violation.

Compare to: 110525

Tickets go on sale tomorrow at noon. I suspect it will sell out. I’ve talked with a handful of people about this so I know there will be at least a dozen people so far who will be going.

Come join us out for a night of fun and great laughs. You can buy tickets here tomorrow at 12:00 PM.

PLEASE REGISTER AS EVENT!

B) Weighted Pullup
1-1-1-1-1-1-1 (23 minute cap)

Post load for each round to comments:

Compare to: 110916

5 Rounds for time:
200 meter run
5 Power Cleans (Body Weight)

Post time to comments:

Coach’s Notes: Please watch the video. Note the explosive power of the hips.