Oct 8, 2014

Thursday 14.10.09

Main WOD "Mid Line March"
Scaled from the Games 2014

- 25 GHD Sit Ups
- 50' Hand Stand Walk or 15 Hand Stand Push Ups
- 50' Over Head Walking Lunge 45/25# Plate

2x 500m Row*
*Stroke rate must remain under 15 s/m

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: Another challenge for us from this year’s Games. Due to limited number of GHDs, we will organize into 2 heats. We will also mark a 25’ line for Hand Stand Walks and Lunging (i.e. down and back). If you cant HS Walk, substitute HSPU.  Consider doing the skill work first if the heats become to big. We can rotate at the 20min mark.
Scaling: Substitute regular sit ups instead of GHD. Substitute HSPUs in lieu of Hand Stand Walk.  If you cant HSPU, substitute with 15 Wall Walks. Reduce or eliminate the weight for the lunges.

Skill: Nothing formal here, just 3x 500m sets with the stroke rate under 15 s/m. Take the extra time (4 whole seconds per stroke) to focus on the order of operations. Drive the knees down, open the hips to the 1 o'clock position, pull handle to chest.  Without pausing, thrust your hands forward over the knees, close the hips to the 11 o'clock position, and recoil the legs on your way up the slide. Every movement is slow and deliberate. Demonstrate proper technique while using the power-output chart mode on the Concept 2s to aid in self-correction.



10:41 Rx-ish... Handstand walks were sketchy at best.

Sean Carmody said...

11:12 Rx

Dan R. said...

~11:00 time frame.
I agree with Rob-I would say I did 50' worth of 1 second handstand holds vs. handstand walks.

Oleksii Tsariuk said...

Good workout