April 10, 2014

Friday 14.04.11

Team WOD
In 3 person teams complete the following tasks:

- 1600m Run
- 2000m Row
- 100 Walking Overhead Lunges (45/25) [50 per leg]
- 50 Weighted Pushups (45/25)
- 5 minutes of Weighted Plank (45/25)

Optional Skill Work
- Muscle Ups: 5 minute max effort Muscle Ups

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

Team WOD: Get in a group of three, strategize, and go at these tasks. Each team member must work on a different task at a specific time. For example, if Tom, Dick, and Harry are teammates, Tom can row 500m, while Dick does 25 Walking OH Lunges, and Harry does 2 minutes of Weighted Plank. If Dick wants to start rowing next, he has to wait for Tom to stop rowing before he starts… or move on to another task. As you can see from that example, they can decide how to divide the work amongst themselves and can all work at the same time. With the Weighted Pushups and Plank, a teammate must place the 45/25 pound plate on the back (plate touching the shoulder blades) of the individual to avoid injury. You will probably want to mark off your progress on a whiteboard.

Optional Skill Work: If you are still working on that pesky Muscle Up, try to get the mechanics down with these drills.

If you have Muscle Ups grab some rings or a bar and go at it for 5 minutes.

2 comments:

Sam Friend said...

10:40 with Joe and Ken. We decided that quick transitions were key. Switching off exercises kept us fresher and able to go at a faster pace. I must say I was surprised that it went so quickly for everyone. I was also surprised at how heavy 45 pounds felt on my back.

ROBERT KINNEY said...

11:30 with nick & Matt. We all had 3 very distinctly different WODs today.

Matt- run and lunge
Rob- row and lunge
Nick- plank, push up, lunge

All fun!