Jul 10, 2014

Friday 14.07.11

Team WOD "Wall Ball Run"
2 Partners, 1 Wall Ball, 1RFT

- 2.5 mile Run with Wall Ball 20/14#

Strength: Pull Ups
- 6x Strict Pulls for 6min EMOM

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Wall Ball Run... more like Resiliency Run!  Meet at the bubble, pair up, and grab a wall ball 20/14#.  Set the clock for 99:99 and head out the south door.  We will be running around the golf course and finishing in the south entrance of the bubble to get our times.  The route is Cody - Biddle - Pope - Grant (route pictured below).  One person carries the wall ball, while the other motivates and prepares to switch. Repeat until the deed is done!

Scaling:  Switch early and often with your partner.  Don t be a hero, don't be a dud.

Strength: Every minute on the minute (EMOM) for 6 minutes, we will do 6x strict pull ups.  Pull-ups are one of the best upper body exercises, and we often bypass strength development by going straight to kipping.  Similar to metabolic pathway training, strict pull ups will transfer to the kipping world, while kipping does not transfer to the kipping world.  Strict = strength, Kipping = skill.  Focusing on strength first, will prevent injury to the shoulders as we increase reps and speed during a WOD.

2.5 mile Run Route
Cody - Biddle - Pope - Grant

2 comments:

Ross said...

IMCF SD DET

Did my Granite Games Community Team Qualifier WOD #1 today
8 Min AMRAP of
36 C2B PU
12 DL @275
36 HSPU
12 Pistols

Made it thru to 13 HSPU,(61 Reps total) not one of my strong points.

Dan R. said...

Had around 10 folks for the 0545 group. Meeting some great folks everyday coming in for the new class. Always impressed with how well IMCF backfills good people leaving with good people coming in.