May 29, 2014

Friday 14.05.30

***On-Ramp Saturday at 0830-1230 in the Bubble***

Team WOD
2 Person Team, 1 RFT, 30 min Time Cap

Start with Run 800m (Run together)
- 150 Double Unders
- 50 Burpees
- 50 Box Jumps 24/20"
- 50 GHD Sit Up
- 50 KBS 53/35#
- 50 Wall Balls 20/14#

Run 600m (Run together)
- 100 Double Unders
- 35 Burpees
- 35 Box Jumps 24/20"
- 35 GHD Sit Up
- 35 KBS 53/35#
- 35 Wall Balls 20/14#

 Run 400m (Run together)
 - 50 Double Unders
 - 20 Burpees
 - 20 Box Jumps 24/20"
 - 20 GHD Sit Up
 - 20 KBS 53/35#
 - 20 Wall Balls 20/14#

Finish with 40m Handstand Walk (20m each person)

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.

WOD: In 2 person teams, complete the list above.  One person works at a time, except that you both run together.  Partner A works while Partner B holds a plank. Switch as needed, no penalty for switching.  Run through the list in order.

Scaling: Subsitiute Singles for Double Unders at 3:1.  Substitute Abmat Sit Ups for GHD Sit Upsat 1:1.  Lower the weight for KBS and Wall Balls to get sets of 5 to 10.  Cant do hand stand walks? Have your Partner hold your feet in a Super Wheel Barrow walk.

2 comments:

Ricky C said...

Woo! Dustin and I got about halfway through this one under the 30min time cap. With his encouragement we continued to the end and finished the whole thing in 47:42.

Great Friday smoker.

Think I saw Mike in there doing the whole thing by himself. Solid Mike. Solid.

Dan R. said...

I, on the other hand, honored the 30 minute time cap and did this with a partner. Charles and I finished 27 KBS in the second round, or WOD #2, or whatever it was called. First time with sore elbows from writhing around trying to hold the plank during the "rest" period.