Jul 17, 2014

Friday 14.07.18

Team WOD "Team Kelly"
5RFT, 2 Partners

- 400m Run
- 30 Box Jump 24/20"
- 30 Wall Ball 20/14#

*Run together, partition the reps, rest in plank

Strength
7min EMOM of 7x Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com
 

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

WOD: Grab a partner and tackle this 20-30min WOD together.  Why a partnered benchmark WOD you ask?  Because of most you will charge through the 400-meter runs and you’ll suck wind when you get to the box jumps. Box Jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 30 wall balls unbroken and it’s just in time for another round.

Soooo...Grab a partner.  Partners A & B will run together.  Partner A will do box jumps while partner B holds a plank.  Switch as needed without penalty.  Same concept with the wall balls.  One partner works while one partner holds a plank.  Partners runs together.

Scaling:  Step up can be substituted for box jumps while still achieving Rx.  Reduce the box height if needed.  Reduce the weight of the wall ball before reducing the target line. 10' for men, 9' for women. 

Strength: Have your hands recovered?  Today is 7min EMOM of 7x strict pull ups.  Strict = strength, Kipping = skill.  Focusing on strength first, it will prevent injury to the shoulders as we increase reps and speed during a WOD.  Watch Chris Spealler teach strict pull ups.

2 comments:

Sean Carmody said...

Nick and O.T. (Rx), Sean pacing off them with 20/15 reps/round; 20:10

Ross said...

IMCF SD DET

Did this Solo, 24:48, little over two min better than my last attempt.

Did Pull-up work through the 7 rds

worked on banded cleans afterwards.