Aug 14, 2014

Friday 14.08.15

Team WOD
1RFT, 20min Time Cap, 3 Partners*

- 1500m Row
- 125 Toes-to-Bar
- 200 Kettle Bell Swings 53/36#
- 400 Double Unders

*1 Partner Holds the bottom of the Air Squat

Optional Strength Work
- 3x 3 Snatch @ AHAP

Post loads and results to www.ironmajorcrossfit.com
 

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

WOD: No 0600 Start time!!  See you at one of the 3 regular start times.  Partner up in teams of 3 and knock out the list in pairs.  2 people work while, 1 person holds the bottom of the air squat.  Break up the tasks as needed ensuring that everyone rows 500m.  Rotate all other movements as needed.  Grab a mini dry erase board to track your teams progress.  Don't get busted by the 20 min Time Cap!!!

Scaling:  Substitute 400m run for the 500m row.  Substitute Knees to Elbows (K2E) for Toes-to-Bar (T2B).  Reduce the weight of the Kettle bell swing to 44/24#.  Substitute Singles for Double Unders at 3:1.

Optional Strength Work: By reducing the number of reps per set this week, we are expecting to get more weight on the bar. However, the weight selected should also allow you to execute touch and go reps (T&G).  Check out this video for tips on the Snatch.

2 comments:

Cedric Burden said...

Completed the WOD with the ladies...Christy and Tara...18:43...Great WOD Team!

Oleksii Tsariuk said...

Just Brad and me. 2 man team. 18.50
A lot of fun.