Oct 30, 2014

Friday 14.10.31

Main WOD “All Hallows Fun Run”
1RFT, 3x Person Teams in Costumes

With a continuous running clock….

- Run from the bubble to the Harney Track

Then

- 400m Lunge Walk (all team members)
- 400m Broad Jump (one member works, two rest)

Then

- Run back to bubble to get your time.

***1min penalty for any athlete not in a costume

Skill / Strength
5min EMOM of 3x Muscle Ups

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: We’ll find out this morning who’s reading the page ahead of time. In teams of 3, accomplish the movements. Note that the broad jump is one athlete working at a time. Stress midline stability on the lunges and powerful hip-extension on the broad jumps. Standard for costume is any reasonable attempt at an outfit or mask.
Scaling: Jog instead of running. Substitute lunges with "step, air squat, step air squat." Substitute broad jump with "step, high jump, step, high jump."

Skill/Strength: 5min EMOM of 3x Muscle Ups. For the athletes with the skill, treat this as a strength EMOM. For those that don’t, no worries, substitute progressions. Coaches will work progressions with the other athletes as a skill. 

3 comments:

ROBERT KINNEY said...

Seminar PT this morning

Partnered "Filthy 50"

21:25...A great workout to introduce the "newbies"

Sean Carmody said...

Sue, Wink, Sean: 24:49+1 = 25:49
Thanks for all the blood, sweat, and tears thus month. It made the effort of programming all worth it. Tag Dan...you're it.

Tara Kinney said...

Great month Sean; I'll be waddling until Monday in memory of you!