Apr 22, 2014

Wednesday 14.04.23

Main WOD
11 minute AMRAP*
3-6-9-12-15-18-etc

- Power Snatches
- Burpee Pullups

*Continue increasing reps by 3 each round

Option 1: 135/95 and Chest to Bar Burpee Pullups
Option 2: 95/65 and Regular Burpee Pullups

Optional Skill Work
Bar Muscle Up – Bar Muscle Ups/Box Jumps 1:00/0:40/0:20

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 Burpee Pullup is falling on the floor, getting up, jumping on a pullup bar, and getting you chin over the bar. Do that any way you can. However, it is not a scaled jumping pullup. The bar should be higher than your reach so you have to do a regular pullup (kipping or not). This video has an interesting take on it for your more functional uses. Any grip, kipping, or strict works to Rx it. Just get off the ground and get over the bar. For the overachievers, get your chest to the bar. Every round, add 3 more reps.
 
Optional Skill Work: The Bar Muscle Up is cool to show off to family and friends at a kiddie park or anywhere you can find a bar. A great time to work on Muscle Ups is when your arms are tired. Let’s get better at it with an interval of Bar Muscle Ups and Box Jumps. If you don’t have a Bar Muscle Up, watch this lengthy video on mastering this movement and some initial steps for body positioning.

4 comments:

Ross said...

IMCF SD DET

Made it thru round of 12 +6 more snatches.

Reps -66 @135lbs and chest to bar PU

ROBERT KINNEY said...

Completed round of 12 at 135# and Burpee CTB Pull Ups...

Box Jumps at 19/14/9
Played around with Bar Muscle Ups

so tired...

Ross said...

sorry should have said burpee chest to bar also..

Noah said...

Rd of 12 plus 11 snatches at option 2 (95, BPUs).

Ross and Rob, nice job in beast mode.