Wednesday Mar 12

****Late Post******************Late Post********
Big Dave Wallis completed the WOD - Thrusters as Prescribed, subbed rope climb double amoutn of ring dip pull ups in 20 min. Great job.

Participants: 16
Coaches: 3 (Andrew T. Ehtan S. Vic F)
Wx: 58 degrees, light wind - Perfect

Warm Up - 2200 Lap, shoulder flexibility and OH squat work with PVC pipe. Objective was to loosen up the legs, shoulders, midsection, and hip flexors.

WOD:

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13

21-15-9 115Lbs Thruster 12-9-6 Rope Climb

Subs:
Thruster
15-12-9, 12-9-6
95Lbs 73Lb 45Lb

Rope Climb
Rope Pull 1:1, one to one ratio, (A 1 pood KB is tied to a rope and looped over a 20 ft rafter. The pood is lifted from the gound and "bangs" the rafter)
SDHP 3:1 three to one ratio(various weights avail 1, 1.5, 2.o, 2.5 pood)
Single Ring pull ups 3:1 three to one ratio

Thanks to Andrew and Ethan for helping with substitutes...there was no "path of least resistance", each sub was challenging.

Times ranged from 11:42 through 20:00.

Gold star goes to Andrew T. for posting the 11:42, Thrusters as prescribed. Hope W. stepping up in weight and reps.

Recognition goes to those brave souls who stepped up to the challenge of the 115 wt.
Pat, Vic, Joe, Jose, Andrew, Gin (higher wt) and Ethan. And those who did 21-15-9, Andrew, Vic, and Pat.

Lots of improvement on Thrusters, our work with Fran has paid dividends. Great effort from everyone.