Oct 28, 2014

Wednesday 14.10.29

Main WOD
16min EMOM

- 2 Snatch 135/95#
- 4 Burpee Box Jump 24/20”
- 6 Double Unders

3x 3 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: Every minute on the minute for 16 minutes.  2x snatches (any type), 4x burpee box jumps, and 6x double unders. Weight and reps should be able to complete in 30 seconds in the first round. All athletes will conduct a warm up round to ensure correct weight/reps/substitutions have been implemented.
Scaling: Reduce weight of Snatches to 95/55#. Reduce box height th 20/16". Substitute singles at 2:1.

Strength: 3 x 3 Turkish Get-Ups. Time to put yesterday’s skill to work. Attempt three sets of increasing weight.


Sean Carmody said...

14 for 16 @ 115....Scaling your own WOD is a humbling feeling.

Chuck Lawrence said...

Rx, 15 of 16 rounds. Heart rate was through the roof after round 12...I took a break.


14 of 16 Rx

I wasted 5 seconds in each round feeling sorry for myself as I stared at 135# bar...

Jimmy Chen said...


LOL @ Rob. Yeah, to paraphrase a very wise L1 trainer: scaling is the better part of valor.

95#, 15/16 rounds. Didn't want to go Rx due to shoulder acting up. Think it's time for a check-up...

monroe said...

Practice day. EMOM of:
10sec freestanding handstand
20 DU's
10 Wall balls
3 CTB pull ups
then, 3x5 T2B
Go Royals!

Peter Z said...

Did this one Rx.

It got me motivated a little when you all said it sucked so bad. Wanted to get in a little CarmoWoD this morning.