03.22.2016

Congratulations, you former Noobs, you! Our newest On-ramp graduates are pictured to the left striking a slick pose after making it through their final training WOD. It was a blast working with Mac, Julie, Greg, and Brad; we can’t wait to see what these new ninjas are capable of as they meet and begin to train among the wonderful crew of comrades we proudly toil alongside.

Warm-up Drills
I. 2-3 Rounds of
“Indoor Jonesies” (uh oh…)
II. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Push/Split Jerk 5-4-3-2-1

Notes: Increase weight across the sets of 5-4-3-2-1 as proficiency and capacity permit. Compare to scores from 09.09.2015 and 08.19.2015

Post loads to comments.

“Self Deprecation Liberates”
Complete 7 Rounds as quickly as possible, each against a 2:00 running clock:
10 x Pull-ups
10 x Box Jumps (24/20”)
10 x Bumper Ground-2-Overhead (45/25lbs)
10 steps x Walking Overhead Lunges (45/25lbs)*

Notes: Rx’d athletes should be attempting the 7 rounds versus a 2:00 running clock. Scaled athletes, or those unable to survive for 2+ rounds, will be performing the same 10 rep x four movement workload for five rounds (instead of seven), where each round is against a 3:00 running clock (instead the 2:00 version). If athletes decide to scale, the emphasis remains on the most expeditious execution of the 40 rep workload, the extra rest interval is intended to permit a repeated, high intensity effort.
Those looking to work recently exposed movement weaknesses are encouraged to upgrade their Overhead Walking Lunges to a 95/65lb barbell respectively. Get some, freaks.

Post scores (rounds completed with time if able to record) to comments.

Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying (ahem… pistols, handstand skills, rope climbs, midline static control drills, get creative!) should be continuous during idle time (while you’re birthing that sweat angel. Get mobile, freaks.

II. Midline Conditioning
(isometric holds + work capacity)
L-sit on Rings or Matadors for as much time as possible against a one minute clock
Then…
6 Rounds of :20 max reps Abmat Sit-ups x :10 seconds of rest
Then…
Match your time in the first L-sit time trial in as few attempts as possible.

Post scores (hold time and reps accomplished) to comments.