Sep 29, 2014

Tuesday 14.09.30

Main WOD
3RFT

- Row 20 Calories
- 10 x Burpee over the Rower

Strength: Squats
- “Bring Sally Up, Bring Sally Down” @ 135# / 95#


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: 3 Rounds for Time of row and burpee over the rower. This should be a fast burner. Emphasize row technique, specifically transitioning on and off the rower. For burpees, demonstrate facing the rower and parallel to the rower and allow the athlete to choose their technique. Talk safety about not redlining on the burpees resulting in tripping moving over the rower. Have athletes move rowers so they have enough space to conduct the movements safely.
Scaling: Drop the drag setting on the rower. Do regular burpees instead of over the rower.
Strength: This is a simple, effective, and fun way to work back squats made popular recently by Jason Khalipa. Watch the video for demonstration. Have someone pull up the song or video on their phone and plug into the sound system. Coach athletes on resting in the up position as needed and how to dump the weight safely to their rear. Scale the weight as needed. Remember…Sally is the Bar!

8 comments:

Charles Lawrence said...

Oh boy...Sean is throwing down this month!

Sean Carmody said...

5:31 Rx...Burner promised...Burner delivered.

Charles Lawrence said...

4:35 Rx on the METCON. Sally....weight Rx, but I missed a few of the squats. Good thing, I didn't drop the bar...so there's one for the win column.

Jimmy Chen said...

IMCF Sill

6:02 Rx. My rowing form sucks, apparently, when compared to these initial posted times. *slow claps*

Tried to do Sally Rx, but like Charles, I missed a few squats. Especially at the 2:30 mark.

Ross said...

IMCF SD DET

5:27 RX felt really good about that score till I saw Charles'... Great job, hell I still feel good about it... Sally RX also.

ROBERT KINNEY said...

5:29 Rx with the 0800 crew!

Goo job geting after it today! The WOD also helped loosen up my back after Sally destroyed me. 4 missed lifts.

Cedric Burden said...

6:19 Rx with the 0800 crew...Sally crushed my soul, WTG Tara :-)

Oleksii Tsariuk said...

4.04 wod and Sally Rx, but dropped the bar at 2/3 of the song