May 4, 2014

Monday 14.05.05

Main WOD
1RFT

- Row 1000m
- Run 800m
- 100 DU
- Row 750m
- Run 400m
- 75 DU
- Row 500m
- Run 200m
- 50 DU  

Strength
Front Squat - 1x Rep Max

Skill
Handstand Hold - Max Effort 1:00/:40/: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: This WOD is a lot of cardio to start the week. For those worried about their APFT score, this should help.  Lots of running, rowing, and Double Under to keep your heart rate up. If you don’t have the Double Unders, scale 3:1 [300-first round, 225-second round, 150-third round].
Strength Work: Warm up with a few lighter weight Front Squats, then take 15 minutes to find your 1 rep max.  Recommend the following rep scheme with 1 min rest in between (3-3-3-1-1-1-Max).

Skill Work: 3 set of 1:00/:40/:20 of Handstand Hold.  Not hard enough?  Don't use the wall...

4 comments:

ROBERT KINNEY said...

20:58 Rx

Nice to get a long WOD to start the week.

Ross said...

IMCF SD DET

After some good stretching and warm up made it through with out much strain on the hamstring. Little slow but oh well
22:55

FS 1RM worked up to 315.

Sam Friend said...

20:40 Rx
I must say... Row, run, jump (the all monostructural WOD) was interesting. I've never seen a triplet like that before, except maybe a triathlon. Is this the new CrossFit triathlon?

Jimmy Chen said...

21:00 on the dot! This was a good cardio WOD - I'll definitely have to keep this in my back pocket for future reference.

On another (funnier) note, I know I asked Sam about the turnaround point for the 800-meter prior to starting the WOD, but I went and ran all the way to the stop sign anyways and yelled, "For Sam!" I must've been within earshot of a spouse driving in her minivan, since I overheard her remark to her companion about how I must've been dedicating the workout to my mom so close to Mother's Day.

So, here's to Sam - you're a bada$$ mutha.