Apr 21, 2014

Tuesday 14.04.22

Main WOD
18 minute AMRAP*

5 Strict Ring Dips
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)

*And...you must row 1000m at some point during the WOD.

Optional Strength Work
Strict Press – 8x65%, 6x75%, 4x85%, 4x90%

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: This one is simply the 3 movements at relatively low reps, which can make for a nice burner. However, you must accomplish a 1000m row at some point before time is up. You can break up the row, if you want. The row does not count for your score. Due to lack of rings, use all available equipment for dips, like the 4 person dip contraption.

Optional Strength Work: Hopefully your shoulders aren’t too sore from yesterdays shoulder work. Check out this discussion about how to improve your pressing strength. Don’t get discouraged by the weight this guy can lift. The important thing is how to improve our own performance.


Jacob Heppner said...

Rowing :30/:30 intervals for 8 minutes.

Back Squat: 3x12 @ 335#

Deadlift: 365x5, 415x4, 365x....0.....

But I did watch Charles do my final weight 3 times....dang it charles.....

Jimmy Chen said...

I was alright with this WOD up until the point I read about the row. Looks like I'll be tackling this one in the afternoon when there's more space in the Bubble!

Ross said...


I did the row first all 1000m. Finished the ROW in 3:51, started the AMRAP with 14:00 left on the clock after a short transition, rounded out the AMRAP RX with 7 full rounds, 5 Ring Dips and 7 BJ.

Ran out of time after Cadet PT for the press work, but I need it..

Jimmy Chen said...

Completed the WOD in the afternoon. Finished the row first at the 3:10 mark and went directly to the AMRAP. Finished Rx at 8 rounds exactly.

EJ Gust said...

Another good one Sam!