Oct 23, 2014

Friday 14.10.24

***Bubble Deep Clean at 1730 Today***

Main WOD "Round Robin Battle"
3 Round for Reps; 3 Athletes per battle

 - Athlete A: 500m Row
-  Athlete B: Dumbbell Snatches 50/35 (One Arm Alternating)
-  Athlete C: Double Unders
***Rotate and Repeat

Hand Stand Walks

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: Battle (A.K.A Adversary WOD). The row determines when athletes rotate stations. The goal is to rack up the most total reps of DB snatches and double unders. The faster you row, the less time you give your opponent to score reps. Use Kettle bells in lieu of Dumbbells as needed. Everyone Rows 3 times!!!
Scaling: Reduce the weight on DB/KB Snatches or change movement to clean/ push press if the skill is new to the Athlete.  Substitute single unders for DUs but only count every third rep (3:1).

Skill: Hand Stand Walks. Coaches will demonstrate the skill and give progressions to work with based on skill level. Progressions are HS Holds, Wall Walks, Walk Off Wall, Full HS Walks.

1 comment:

Ross said...


Cadet PT this morning. I modified one of the workouts from a couple of weeks ago.
2 partners KB weights varied by skill and what was available.
One works while the other holds a plank or does crunches.
as a team complete
400 Jump ropes - Single unders
4 Rds
25 Goblet Squats
25 KBS
run 200 m with KB
100 Burpees
They hated it and loved it all the same...

After that I was short on motivation this morning and no partners so I did some strength / skill work, try to get back over later today and work on a metcon.


Rowed two 500s with a two min rest in between -1:45 pace

10 Bar MU just for fun...