Apr 8, 2014

Wednesday 14.04.09

Main WOD
3 Rounds For Time:

- 10 Strict Pull Ups
- 15 Box Jumps (30/24)
- 20 Wall Balls (20/14)
- 25 Burpees

Optional Skill Work
GHD Sit Ups – 3x15 GHD Sit Ups
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: We’re going strict on the Pull Ups for this one. Keep your body tight (hollow body) through the full range of motion. Check out this instructional video for instruction and scaling with a band.

The box is a bit higher than normal for Box Jumps, so be deliberate, and commit to the jump each rep. Obviously, scale to lower boxes if you have an injury, ROM limitation, etc.
Optional Skill Work: Staying with the theme of midline stability, let’s make our hip flexors work. The hip flexors are powerful for hip flexion… imagine that, hip flexors flex the hip. The GHD Situp engages the hip flexors. Watch this short instructional video and see how quickly (i.e. powerfully) the hip flexors cause him to sit up. The key is the straightening of the leg, which helps to engage the hip flexors.


Sam Friend said...

13:57 Rx
I really love body weight WODs. Sadly I didn't program many of them this month... But the barbell will be good for us.

Jacob Heppner said...

Worked up to heavy FS: 340#

Back Squat @ 335#: 11/11/11/3 (36 total)

Deadlift: 365x5, 415x2, 435x 1/1
Watched Charles come over and lift my barbell without warming up....you will be missed....just not this morning....jerk.

Jimmy Chen said...

13:27 with the 14 pound WB. I had to use step ups for the second set and most of the third since my shin-splints were coming back again.

Many thanks to Dustin and Susan for staying a bit after the WOD to listen to my kidney story. Especially Susan, since she can ask Sam to give me a cooler nickname other than "kidney," (although I'd prefer "Seraph" from "The Matrix" or even something more conceptual, like "G-Force"...okay, well, maybe not the last one).

Nick Talbot said...

Wow, those deceptively simple movements really stacked up! Nice one, Sam

Ross said...


Went off the reservation today. Went and visited my friends down at CF Beo after work

30 Squat Cleans @155
1 mile med ball run 20lb
Time 28:44

DUs just couldn't get in a grove today they were terrible for me...

On the road for JFTX next four days so not sure how wods will go

Dustin Blair said...

15:34 Rx
Sam great workout. Not sure what to say when you actually look forward to the Burpees during a workout.

Justin Pritchard said...

14:51 Rx. Great workout Sam. Due to schedule conflicts I hit the gym this afternoon, and will most likely do the same tomorrow. Why do burpees hate me so much...or is it the other way around?

Allie Scott said...

This was a good short burner for sure. Thanks Sam. Carlos and I hit this one this evening. Must be the weather?

Me: Rx 13:00
Carlos: Rx 13:07