Jul 28, 2014

Tuesday 14.07.29

Main WOD
15min EMOM

- 8 Strict Press 95/65#
- 10 Double Unders

Skill: Pistol Test
- 2 Pistol each leg with Med Ball 6/10/14/20#

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630,0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Every minute on the minute, each athlete will execute 8 Strict Presses at 95/65#.  This will take about 15-30 seconds.  With the remaining time in each minute, each athlete will execute 10 Double Unders. This will take about 20-30 seconds depending on skill and maybe a little luck.  Intent is that each athlete has roughly 10 seconds to regroup prior to the next blocked minute.  Repeat for 15 minutes.  If this WOD turns into an AMRAP, see scaling options below.

Scaling: Reduce the weight for the Strict Press or substitute Push Press and Push Jerk.  Substitute Double Unders with Single at 3:1.

Skill:  Time to check our progress over the last month with a test!  We have worked pistols in various scales for the last 4 weeks.  Today we will put it all together with a max weight pistol test.  Partner up and grab 4 medicine balls.  Begin conducting 2 pistols on each leg without a MB.  Pending your success, grab a 6# MB and conduct 2 more pistols on each leg.  Pending your success, grab a 10# MB and conduct 2 more pistols on each leg.  Continue increasing the weight until you max out with the 20# MB.  Record your max weight accomplished. 

4 comments:

Helen Knight said...

9+4

Jimmy Chen said...

IMCF Sill

Had to stop at Round 7 with 65#. Still recovering from food poisoning.

Yay, Lawton!

Ross said...

IMCF SD DET

OK that got ugly fast. Did alright through rd 8, had to turn rd 9 into a two minute round, then got back on pace, EMOTM, ended up doing 15 rds in 16 min.

Yeah still working pistols, don't have them yet, did 3x10 ea leg band assist.

ROBERT KINNEY said...

Switch to Push Press in round 6 and stuck with the rest of the way...

Good news is that I got work my new speed rope...it is NIIIIIICE!