Aug 4, 2014

Tuesday 14.08.05

Main WOD
8min AMRAP

- 3 Muscle Ups
- 5 Kettle Bell Swings 72/53#

Skill Work: Double Unders
- 150 reps of Single-Single-Double

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!

Main WOD: This is a WOD that you need to pace initially as the KB weight is going to get heavy fast. You should use the 80/80 rule with this one. Meaning, for the first 80% (6 minutes) move at 80% your capacity. Then, for the last 2 minutes go as hard as you can.

Scaling: for KB Swings Maintain the weight and/or reduce the range of motion. Swing the KB to eye level (Russian Swing) verses overhead (American swing).  For muscle ups, substitute chest to bar pull ups and dips at 3:1.

Skill Work: This is programmed on purpose that you are NOT to do all double unders. Being consistent with double unders is having control of the rope. Force yourself to do the rep scheme.

5 comments:

Ross said...

IMCF SD DET
7 rds with bar MU

Sean Carmody said...

8+1 Rx

Dan R. said...

6 rounds Rx.
Did have to go Pull up/dip for the last muscle up in round 4.

ROBERT KINNEY said...

6 Rx

...and I am incapable o single-single-double.

Jimmy Chen said...

IMCF Sill

5 rounds Rx, with the last round doing PU/dips.

Like the single-single-double skill work. Definintely something different!