Jun 18, 2014

Thursday 14.06.19

Swim WOD
2 Partners, 20min AMRAP

- 50m Swim (Partner A)
- AMRAP Push Ups (Partner B)

*Partners alternate each 50m Swim
**Score is total Push Ups

Skill
Max Effort Treading Water

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: Back to Harney Pool! This time, bring your scuba buddy, goggles, a towel and perform this one in teams of 2. Partner A does the 50m freestyle stroke (down and back) while partner B does chest to deck pushups. Once partner A gets back, partner B gets in the pool and partner A performs pushups. Alternate for 20 minutes. The freestyle is the pacing exercise, while the pushups are where you score points.

Scoring: Total number of pushups between the two partners is the overall scoring.

Scaling:  If your arms can no longer keep you afloat, grab a kick board for assistance.  100 push up penalty for either partner dying. 

Push Ups: At the top, lockout the arms and engage your triceps, chest, and shoulders, by keeping your elbows as close to the body as possible.  Remember to keep a straight back and ensure unilateral body movement throughout the cycle of ups and downs.

Skill: Everyone gets in the deep end TOGETHER and treads water for as long as possible while maintaining your ears and hands above the water line.  This is 1 attempt, max effort, so motivate each other while keeping the side of the pool in arms length.

5 comments:

Sean Carmody said...

Only one at 0630 so...
Swam 50m
20 pushups
AMRAP

8rnds or 160points

1:42 Tread

ROBERT KINNEY said...

0545 had 3 Athletes... Summer is for the weak.

20min AMRAP
50m swim & 15 push ups

10 rds = 135 points

Dan R. said...

Teamed with Josh this morning. Ended up with 180 push ups. 25 Push ups first round then 20 push ups each round afterward.

Dustin Blair said...

Guys,
Sorry I missed you this morning. I wanted to get TYRANT workout in before hitting the road.
3RFT
22 Pull-ups
10 Deadlifts @ 225#
21 Clean & Jerks @ 115#
11 Bench Press @ 135#
500m Row
I finished in 37 mins, 23 secs.
IMCF and all members thanks for a great and very productive year. Best of luck to everyone.
Dustin

Ross said...

IMCF SD DET

Did Granite Games Qualifier 14.3
9 min time cap
12 DL@225
12 Bar facing burpees
10 DL
10 B F Burpees
8 DL
8 B F Burpees
6 DL
6 B F Burpees
4 DL
4 B F Burpees
2 DL
2 B F Burpees
4/4
6/6
8/8
10/10
then start over if time remains

Reps -122 had a goal of 140, didn't have the juice may have t try again before weekend is up.