Aug 28, 2014

Friday 14.08.29

Team WOD
1RFT, 2 Partners

- 75 Knees to Elbows (K2E)
- 75 Pistols (alt legs)
- 75 Burpees
- 75 Kettle Bell Swings 53/36#

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!

Team WOD: Complete all 4 tasks in teams of 2 and in any order.  1 person works at a time, so find a game plan with your partner to attack this chipper. Even with two people this is a lot of reps so make sure that you pace throughout.

Scaling: Substitute Knees to arm pits if you cannot achieve knees to elbows.  Scale the pistols by utilizing a plate to raise the heel, or use a pole assist.  No scale for burpees, suck it up, go slow, knock 'em out.  Reduce the weight for the kettlebell swings to 44/24#.  If you have a shoulder issue, scale the swing from American to Russian swing.

3 comments:

ROBERT KINNEY said...

Daddy is back tomorrow! Who needs a partner?!?!?

Ross said...

IMCF SD Det

pt with cadets
then started with banded cleans moved to squat clean 5 @ ea 135, 185, 205, 225

METCON
solo with 50 reps of each movement for a time of 14:41

ROBERT KINNEY said...

For some reason the soreness is exactly the same after doing 1 pistol or many pistols... Good WOD with Sean and nick.