May 26, 2014

Tuesday 14.05.27

Main WOD
5RFT
- 100 Double Unders
- 25 Kettle Bell Swings 53/35#
- 20 Pistols (10 each leg)

Strength
10 min EMOM
First  5 minutes of 3x Full Snatches
Then 5 minutes of 3x Full Cleans

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630, 1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Welcome back from your four day weekend with a nice little triplet.  Hopefully the double under skill work last week will help you power through the 100.  While swing the kettle bell, ensure you maintain your lumbar curve as your drive your hips to extension. Stretch out those ankles and calves prior to the WOD to assist with pistols.

Scaling: Reduce the Double Under reps in half or substitute Singles at 3:1.  Use a pole, band, box or plate to assist with pistols.  Still can't get it, substitute air squats for pistols at 2:1.

Strength: Select a weight that allows you to execute 3x full movements in 40 seconds or less.  Use the remaining 20 seconds to reset our grip and prepare for the next movement.  Check out this video for tips for selecting the right hand placement and hook grip for the snatch.

4 comments:

Jimmy Chen said...

Finished at around 25:19. The DUs weren't as bad as I thought after a few rough starts. Neither were the pistols. What killed me were those KB swings. Even at the scaled weight, it still manages to smoke my shoulders.

Dan R. said...

18:40 Rx. That was a tough workout. Did get 2 MU's today thanks to everyone's coaching for the last year and a half.

Tara Kinney said...

Pretty nice crew of 5 for the 10:30 spot! Times ranged from 27-37 mins with various pistol mods...great EMOM too!

Ricky C said...

Boy this was awful! 32 something.