Jun 16, 2014

Tuesday 14.06.17

Main WOD
1 RFT

- 400m Run
- 15 Overhead Squat 95/65#
- 20 Double Unders
- 12 OHS
- 40 DU
- 9 OHS
- 60 DU
- 6 OHS
- 80 DU
- 3 OHS
- 400m Run

Skill
- Broad Jumps 5 Max Efforts

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: Worked on your double unders yesterday? Good. Use that newly refined technique from yesterday and get to work.  Your heart will race after that initial 400m sprint + 20 DUs, so control your breathing during OHS to ensure midline stability prepare to attack those DU again.  Looking for 95% top speed during the sprint and the double unders and focus your breath for the OHS.

Overhead Squat (OHS) : Remember to engage your shoulders keeping the weight overhead in the frontal plane as you squat down till your hips fall below your knees. Focus on not leaning forward and keeping the weight in your heels.

Scaling: Reduce the weight on the overhead squats to ensure proper form throughout a full range of motion. Substitute Double Unders with Singles at 2:1.

Skill: JUMP AROUND! Actually, jump forward broadly five times. Take a look at this video for some tips on how to improve your broad jump: https://www.youtube.com/watch?v=KUO-R1aD4uU

6 comments:

Ross said...

IMCF SD DET

15:30; struggled on DU after first round, too many breaks..

Andy said...

Home sweet home! Good to see the familiar names up on the board! Back for a week or so to PCS, will try to make it in early one of these days.

11:50, also had trouble with the big rounds of DU. Fun WOD.

Allan Jackman said...

18:42 Rx???? I mis-memorized and did:
400 run
20DUs
15 OHS 95
40
12
60
9
80
6
100
3
400 run
Too many DUs!

Not bad coming from an injury pulling muscles off the rib.

Dan R. said...

10:51 Rx. Nice work Allan. It's good to see someone scale up on a WOD.

ROBERT KINNEY said...

13:30 Rx

Double unders are not fun...especially without my rope. Please come back rope!

Kurt Knoedler said...

14:12 but had to sub back squats for OHS as my hand and wrist still can not hold much weight. No problem with ability to do DUs though round of 80 kicked my butt. Maybe a few more weeks and I will be back to 100%.