Sep 30, 2014

Wednesday 14.10.01

Main WOD
16min AMRAP

- 2 x Dead Lift (185# / 135#)
- 4 x Ring Dip
- 200m Run
- 3 x DL
- 6 x Ring Dip
- 200m Run
- 4 x DL
- 8 x Ring Dip
- 200m Run
- Continue increasing reps each round

Skill: Extensions
Intro to Back, Hip, and Hip-Back Extensions

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: This 16 minute AMRAP has ascending reps for each round, however the run remains 200m. The goal here is steady pacing aiming for as much volume as possible in the allotted time. Start 2 x Heats offset by 1 minute to open up the rings.
Scaling: Drop the weight on the Dead Lifts. Scale the ring dips with regular dips or jumping ring dips.
Skill: Athletes work through the fundamentals of the Glute-Ham Developer (GHD) machine in preparation for upcoming WODs. Demonstrate and coach Back, Hip, and Hip-Back Extensions. Keep the volume low and focus on technique.

4 comments:

Chuck Lawrence said...

8 Rounds (the round of 9/18 + 250m row complete). Rowed instead of run due to the epic thunderstorm this morning.

The rowing amplified the suck factor for this one.

Ross said...

IMCF SD DET


Ran 4 miles with cadets this morning.
Then
8rds +8 DL sort of... I had to switch to Push Ups after the round of 12 ring dips, muscle pull started acting up again on dips...

Afterwards did snatch work...

Cedric Burden said...
This comment has been removed by the author.
Cedric Burden said...

7 rnds +4 DL (Rx) at the 0800 class we decided to run the 200m...my arms were smoked after 5 rnds of ring dips..I could barely move them...Great work by the group!