Oct 1, 2014

Thursday 14.10.02

Main WOD " 1/3 Triple Threes"
(Games Event 2014)
For Time:

- Row 1000m
- 100 x Double Unders
- Run 1 mile

Strength: Rope Climbs:
- 1/2/3/4 Rope Climbs, Rest as needed between Sets

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 is the first of a few scaled Games WODs we’ll do this month. The original was three times the volume of what we’re doing. That said, pump up our athletes to let them know they’re capable of doing what the elites can.
Scaling: Shorten the Row, Scale Double Unders with Singles at 3:1, Shorten the Run.

Strength: 1-2-3-4 Sets of Rope Climbs. Coach the basic techniques and then let the athletes rotate. Unlimited rest. Ideally, each athlete works up to an unbroken set of 4 trips to the top. Scale by partial climbs. Get the athletes confident in their ability to move up that rope.

6 comments:

Sean Carmody said...

16:09, Route: Cody--> Biddle

Ross said...

IMCF SD DET

15:44 RX, too long of transition to the run, one of the downfalls of being in the wellness center, had to gather my clock and water bottle and towel and move to the track after the row and DUs, took me over 45 sec to transition..

Worked snatches and OHS afterwards.

Chuck Lawrence said...

I took a rest day today. I'm going to make this one up, though! Already digging this month's programming, Sean!

Cedric Burden said...

12:48 with the 0800 class..Solid performance by the group! Kristy is the DU Queen

Dan R. said...

13:06 Rx. Tough to get into rythm for DU's coming off rower.

Jimmy Chen said...

IMCF Sill

12:55 Rx. The DUs were no issue, but the mental roadblock of knowing that I have a mile run afterwards was painful.