Aug 26, 2014

Wednesday 14.08.27

Main WOD
AMRAP 12 MIN

- 5 DB Push Press R-Arm 55/35#
- 5 DB Push Press L-Arm
- 10 Goblet Squats
- 10 Toes-to-Bar (T2B)

Skill Work
- Clean 1 Rep Max

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: Do not alternate arms on DB Press.  Do right, then left.  Dip and drive with one arm just as you would with the barbell while using your opposite hand for balance. A goblet squat is an air squat while holding a dumbbell vertical against your sternum. Check out this video for goblet squat tips.  Speed up your T2B with a kip by using the same swing as you would fora pull-up.

Scaling: Reduce the weight for DB Press to 35/20#.  Substitute air squats for goblet squats at 2:1. Substitute Knees-to-Elbows (K2E) for Toes-to-Bar (T2B).

Optional Skill Work: This is your test from the month. Try to set a new 1RM. Take plenty of time between sets and try this rep scheme to build up : 5-5-3-3-2-1-1-1.

4 comments:

Sean Carmody said...

7 Rnds (Rx)

Ross said...

IMCF SD DET

Wow feeling weak and slow this week, just no gas.

7 rds +5R,5L,10GS, 3TTB RX...

Dan R. said...

8 rnds + 2 with #50 DB.
#205 for 1RM clean.

Cedric Burden said...

6rnds + 20 with 35#