Jun 19, 2014

Friday 14.06.20

Main WOD "Adversaries III"
3, Couplets, 2 Athletes, 1 Round For Reps

- 500m Row
- AMRAP Hang Power Clean 135/95#

- 50 Box Jumps 24/20"
- AMRAP KB Swings 70/55#

- 50 Wall Balls 20/14#
- AMRAP Burpees

Deadlifts 5x5 @ 75%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600 & 1030, warm up prior and be ready for a WOD brief at 0550/1020)

Background: “Iron sharpens iron, so one man sharpens another” -Proverbs 27:17

WOD:  Find your old rival and challenge them yet again through physical and mental adversity.  It is not just a competition of strength and speed, but an unspoken rivalry between spirits echoing the thoughts”May you live forever.” Or not, your call.
  • The goal is for Athlete A to perform “A” exercises quickly, so that Athlete B has less time to perform (and score) repetitions of exercises “B.”  Athletes will switch when A is complete. This continues on until all three couplets are completed. 
  • As rivals, decide if you are standardizing the rotation/rest time between events or going full out till the end.
  • Start your rivalry with any couplet ensuring both Athletes complete the movements prior to moving on to the next couplet. 
Scoring: The total score at the end is the number of AMRAP Exercises (Cleans, KBS, Burpees).   
Scaling: Reduce the weight on both Hanging power cleans & Kettle Bell Swings.  Try and keep the same weight between the athletes. Substitute step ups for box jumps at 1:1 and/or reduce the box height.  Wall Ball weight may reduced as well as target line as long as Athlete achieves full range of motion (hip crease below knee crease at beginning, full extension at the top). 
Strength: Deadlift at 5x5 (working up to 75% of 1RM). Points of performance are as follows: lumbar curve maintained, weight distributed evenly and in heels, shoulders slightly in front of bar at setup, hips and shoulders rise at the same rate, bar stays in contact with legs throughout movement, hips open at the top and knees lock.  Change your grip if needed and take a deliberate breath to lock in good mid line stability prior to initiating the lift.



Dan (78) defeats Rob (73) @ 14:57 RX

Not a bad turn out for a Friday on summer leave... Look forward to seeing new faces on Monday!

Sean Carmody said...

Steph (93) (55#HPC/35#KB/10#WB) defeats Sean (90) (Rx)