Apr 6, 2014

Monday 14.04.07

Main WOD
5 Rounds For Time:

- 8 Deadlifts
- 10 Knees to Elbows
- 12 Hand-release Pushups

Option 1: Deadlift Weight (245/165)
Option 2: Deadlift Weight (185/125)

Optional Strength Work
Back Squat – 5x40%, 5x50%, 3x60%, 3x70%, 3x80%, 3x90%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: The ability to Deadlift weight is incredibly important in your life. Although, you normally don’t lift incredibly heavy things in everyday life, you probably Deadlift more than you do any other type of lifting. This WOD is more about the repetitions, so choose an option that will allow you to do the 8 reps unbroken (40 total reps) each round (5 rounds).

Then jump on the bar and knockout unbroken sets of Knees to Elbows (K2E) to stretch out your back. This K2E Video gives good instruction and shows a lot of variations for the Knees to Elbows. We’ll just do the normal strict or kipping kind.

With the Hand-release Pushups, ensure a rigid torso and hip throughout the movement… Don’t turn into a worm with your chest rising, while your hips and knees stay on the ground. When your chest touches the ground, lift both hands off the ground, set them back down, and push to full extension of arms. Repeat until complete with 12.

Optional Strength Work: Didn’t we just do Back Squats? Yes… and we’ll be doing squats in a couple WODs this week. They’re good for you.

4 comments:

Jimmy Chen said...

Good WOD, especially when done before 0600! Finished around 7 minutes with option #2. It was great to see old faces.

Ross said...

IMCF SD DET

Felt like i had not gas this morning..

PT Run, 3.5 miles some Dips, and PU afterwards

METCON
Option 1 with a time of 7:38 - 245 got heavy fast but able to do them all unbroken. KTE - ended breaking up last set but otherwise good.
Time 7:38 with a lot of feeling sorry for myself on transitions.

Squat work
5@155
5@195
5@235
3@275
3@310
3@345

ROBERT KINNEY said...

Im gonna tackle this one around 1600...anyone around?

Jared said...

Did this with Rob yesterday afternoon. 10:30 - did the first three rounds at 245 then dropped to 225. Grip was completely taxed. Then did back squats to 285.