Nov 13, 2014

Friday 14.11.14

Team WOD "Fight Gone Bad Championship Round"
4RFT, 2 Partners*

- 1min Wall Ball Shots 20/14#
- 1min Sumo Deadlift High Pull 75/55#
- 1min Box Jump 24/20"
- 1min Push Press 75/55#
- 1min Row for Calories

*One partner works at a time

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 “Fight Gone Bad Championship Round”: 2 Athletes, 4 Rounds, 5 movements per round. Each movement is a 1 minute max effort AMRAP. At the start, Athlete “A” starts the first exercise while Athlete “B” rests. After one minute, Athlete "B" begins the second exercise while Athlete "A" rests. After two minutes, Athlete "A" begins the third exercise while Athlete "B" rests. Continue this pattern until both athletes have performed all exercises twice. This is a continually running clock with no "team rest" between rounds. After 20minutes, each Athlete will have performed 10 minutes of work. Make sure you are keeping a running score throughout the WOD.

Scoring: The team score is the total number of reps completed between the 2 athletes. 1 calorie = 1 rep.

Scaling: Reduce the weight of the medicine ball to 14/10#.  Reduce the target height to 9/8'.  Reduce the SDHP and PP weight to 55/45#. Reduce the height of the box jump to 20/16".

2 comments:

Cedric Burden said...
This comment has been removed by the author.
Cedric Burden said...

Tara K/CB 542