DEATH SQUAD TEAM WOD

Teams Of 2

150m Farmers Walk 140#
60 HSPU
150m Farmers Walk 
80 KB Squat 2 x 24kg
150m Farmers Walk
240 DU

UPDATES + WOD

New Appointed Training Director = DarkKnight

Teams Of 3

5 Min AMRAP 
Hang Power Clean 160#

Rest 2 Mins

5 Min AMRAP HSPU

Rest 1 Min

AMRAP DU (Squat Hold)

TRAINERS MEETING + SQUAD TRAINING

Teams of 3

5 Mins
AMRAP Back Squat 230#
rest 90 Secs

3 Mins 
AMRAP Ring Dips
*Buy In - Burpee MU*
Rest 90 Secs

7 Mins
AMRAP
10 Burpee
150m *2 Points*

WEEK 7-8 VOLUME + SKILLS

Dear Squad

   Wish you guys had a great CNY break. In the next 2 weeks, we'll be shifting gears and increasing the volume a notch. You have 11 days to clock the following 6 extra sessions. Most of you are adapting and recovering well, that is good news. There is no substitute for adequate rest and mobility work, stay relentless and injury free as the Opens is less than 1 month away.

Skills :
1) OverHead Pistols :
I have a bad feeling this might pop up in some size, shape or form in the 2013 Games. Its a bonus if it doesn't but should it appear in any of the WODs, we know we are prepared.
Start with a PVC and gradually increase the weight until we are able to execute 10 unbroken reps, alternating left and right.

2) KB snatch + DB Snatch
Both KB snatch and DB Snatch require different techniques and it would be wise to able to nail both of them as we saw a heavy DB snatch WOD during last year's Regionals.
I'll be conducting a clinic (Next Thursday 21 Feb ) to help you guys nail down techniques for both.

Strength

BarBell Complex
In 7 Mins establish 1RM for the following BB Complex. No dropping of BB until all 6 reps has been completed. Keep adding weight till failure.
1 Set =
1 DeadLift
1 Hang Clean
1 Jerk (to behind the neck)
1 Back Squat
1 Jerk (back to front rack)
1 Hang Clean
1 Deadlift

Volume :
A) Row 1000m, 500m, 250m
     WallBall 75, 50, 25
(we'll do this together @ CF Enduro Thursday 21 Feb 0700hr-0800hr, followed by KB/Db Snatch clinic)

B) Bike 10K

C) 400m x 5 (1:1 work :rest ratio)

BenchMark

"Diane"

Finish Strong Team
DarkLord

PHASE 2 - VOLUME

Dear Squad

   Hope all of you enjoyed the extra 2 days of rest. Listed below are the extra training to be completed and scores posted before 8 Feb 1830hr.
Remember to stock up on the following
- Fish Oil
- Sleep
- Vit C
- Unicorn Blood

WEEK 5-6 - Volume

Extra Training @ ReeBok CrossFit Enduro 31 Jan 0700hr - 0800hr (No Excuse)
In 15mins
Establish 2 RM Hang Clean
Rest 5 Mins

3 Rds
500m
15 Power Clean 135#
30 WallBalls

Volume : (To be completed before 8 Feb)

A : 10mins
Odd Minute Max Back Squat @ 230#
Even Minute max Bar MU

B : 10mins
Odd Minute Max Pistol
Even Minute Max HSPU

Skill :
Handstand Walk 200m 

BenchMark : 
Helen



Finish Strong Squad...........
DarkLord

IN SEASON PHASE 2 - WEEK 3-4

Death Squad,

   Run-In Phase Has Come To An End. Well Done To All WarLords Who have made it so far, keep motivating each other. I'm very glad to see that most if not all of you are recovering well. There is an Influenza Bug Spreading Around, Please take preventive measures to ensure you don't fall sick. Sleep More, Eat Better, Good Quality Liquid Fish Oil, Vitamin C + Unicorn Blood

We MUST Finish Strong..........


Week 3-4 (All The Following Sessions Must Be Completed and Scores Updated Here By 26 Jan 2030hr)

Skills

A : 
5 Sets of AMRAP MU 
Without False Grip
***Rest 2 Minutes between each Set and work on efficiency in stringing your MU together. NO False Grip allowed. They might raise the height of the rings this year and guys who can execute MU with out False Grip have a big advantage. Aim for at least 5 for each set, Athletes who are already very efficient, shoot for at least 6-7***

B : 
HandStand Walk = Accumulate 200m with as little break as possible


***There is No short cut to Gymnastic skills, staying lean (10-12% Bodyfat) definitely helps in performing Gymnastics Movement with ease. That is why you never see an Acrobat or Elite Gymnast who is above 15% BF***


WeightLifting

A : 3 RM DeadLift
In 15 Mins (Including Warm Up Sets), Establish 3RM
***No Bouncing, No Touch & Go. I need to find your absolute lifting strength, not your bouncing / touch & go ability. Each Rep must start with  a good set up and weight must lowered to the ground and allowed to settle down before the next rep can be executed***
Log your scores as such 
Warm Up = 
230# x 3 
250# x 3

Work Set =
280# x 3
290#F
285# x 3


B : 1RM Clean into Thruster
In 15mins (Including Warm Up Sets) 
Establish 1RM Squat Clean and straight into thruster. 
***This skill might come in handy should any heavy GTO (Ground to Overhead) movements appear during the Games. Thus no jerk is allowed. You have to receive in a full squat clean and then immediately execute a Thruster out of that hold WHILE maintaining your feet in your squat stance. If your feet move inwards, take that as a failed attempt***

Log Your scores in the same fashion as 3RM DeadLift

Supplementary Exercises 

All 3 Exercises to be done after A & B
- Alternating KB Shoulder Press 24Kg (either seated or standing) x 2 Sets AMRAP
- Pick 2 Tricep Exercises from previous post x 2 sets AMRAP
- GH Raise 2 Sets AMRAP


Volume 

A : Hill Sprints : All To Meet Lorong Sesuai 17 Jan 0700hr. No Excuse. for Directions, click on link
http://www.streetdirectory.com/asia_travel/travel/travel_id_19930/travel_site_1/

B : Swim 1500m 

C : Air Bike 25 Mins 
It helps to do it with a fellow Games Comp / With Music

BenchMark

Fran


Fame Only Stays For A Moment But Legends Last Forever..............
DarkLord

IN SEASON - WEEK 1 -2

Week 1 - 2 (1 Jan - 13 Jan)

Dear Warlords, listed below will be the extra Training Sessions you'll have to clock on top of the Box WODs. There are 5 Sessions to be completed over the course of 2 weeks, spread them out wisely.
Please remember to log in your scores / weights, date and time completed here.

Gymnastics Skills

A :
4 Rds
5 Strict HSPU
10 Kipping HSPU
*** Rest 2-3 minutes between rounds. Aim for efficiency in executing each round unbroken and with good technqiue***

B :
Bar Muscle Up
4 Sets AMRAP
***Rest 2-3 minutes between each set. Each set aim for unbroken reps***


Weight Lifting (All listed below to be completed in 1 session)

- Bench Press
70% x 2 x 12
***Focus on Speed, not weights*** I'll be conducting a clinic this Thursday 3 Jan 0700hr-0800hr
http://www.youtube.com/watch?v=AnVDCZSxDfg

- Seated KB Press. Alternating arms.
2 Sets AMRAP 24Kg KBs
http://www.youtube.com/watch?v=v0luj1DXg3M
(follow the method but with speed to failure for 2 sets)

- Pick 2 Tricep supplementary Exercises
http://www.youtube.com/watch?v=cXICnzp1mD8
(ignore all the bullshit talking and use medium resistant bands to sub for the cable machine)

Volume / Monostructural

A : Run 5 Kilo meters

B : 400m Sprints x 5 sets
Work : Rest Ratio 1:1

If You Are Going Thru Hell, Keep Walking
DarkLord