Oct 20, 2014

Tuesday 14.10.21

Main WOD
1RFT, Running Clock (Literally)

- Run 800m
Rest 2min
- Run 400m
Rest 1min
- Run 200m
Rest 30sec
- Run 800m

Skill: Hand Stand Push Ups
- 5 reps for Quality per Progression

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: Tempo is your mantra. Use the Pose running skills we learned last month. The goal is to push the pace hard without redlining. Those rest breaks get short for a reason, but you need enough left in the tank for the last 800m.
Scaling: Slow down, or speed up. Substitute running with rowing at 1000m, 500m, 250m, 1000m.
Skill: Hand Stand Push Ups. Coaches will demonstrate strict and kipping variations while giving progressions in order to decide where to start. The goal is sets of 5 quality movements regardless of progression. Check out this link for a HSPU Progression Video.  Progressions listed below:
  • HS Holds
  • Piked HSPUs on a box
  • Wall Walks 
  • Padded HSPU
  • Strict HSPU
  • Deficit HSPU



12:24... I like our version of cardio day!

Chuck Lawrence said...

12:45. So glad to have a monostructural day after yesterday's GHD/Back extension combo. I can't bend over OR sit up without moderate amounts of pain.

Ross said...


Sean Carmody said...


Jimmy Chen said...


12:22 Rx. Perfect timing on this WOD, since I'll be taking an APFT this Friday!