Oct 27, 2014

Tuesday 14.10.28

Main WOD
21-18-15-12-9-6-3

- Hand Stand Push Ups
- L-Pull Ups

Skill
Turkish Get-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: Time to put all that Hand Stand skill and strength work to the test. Select your appropriate HSPU substitution (should be able to do at least 1/2). Pace yourselves and break sets as needed without redlining those shoulders. Once you lose the HSPU it’s hard to recover.
Scaling: Select the right HSPU substitution for you (HS Holds, Piked HSPUs on a box, Padded HSPUs, Strict HSPUs, Kipping HSPUs). Substitute knee-tucked, regular, or jumping pull ups instead of L-pull ups.

Skill: Turkish Get-Ups. The goal is ten, light weight singles. Focus on technique and try different objects (DBs, KBs, Bars). For the un-initiated, this video will be invaluable.

2 comments:

Jimmy Chen said...

IMCF Sill

18:34 Rx. Blew through the first 21 reps with no issues, but things got real real quick at the 15 rep ladder.

Chuck Lawrence said...

11:53 Rx(ish). HSPU are my jam. L-sit pull-ups quickly degraded into some bastardized kipping pull-up where my legs started pointing down and ended somewhat out front.