Nov 20, 2014

Friday 14.11.21

Team WOD
2 Partners, 1RFT*, 25min Cap

-150 Thrusters 95/65#

*Athletes switch EMOM and performs 10 Burpees

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!

Team WOD:  In 2 person teams, complete 150 thrusters as fast as you can. 1 person works while 1 person rests.  Athletes switch every minute on the minute. Athletes cannot perform a thrusters until completing 10 burpees EMOM.  Here is the how it works:
  • Athlete A performs 10 burpees followed by max thrusters in the first minute (0:00-1:00)
  • Athlete B rests while Athlete A is working.
  • On the minute, Athlete B performs 10 burpees followed by max effort of thrusters. (1:00-2:00)
  • Athlete B is resting while Athlete A is working.
  • Repeat this sequence until 150 thrusters are complete.
Scoring: Your score is the time it takes to complete 150 thrusters. OR total number of thrusters completed at the 25min cap.

Scaling: Reduce the weight to 65/45#. Reduce burpee count to 8 after 10 minutes, 6 after 15 minutes, and 4 after 20minutes.

2 comments:

Jimmy Chen said...

IMCF Sill

Being on TDY this week, it was hard to get workouts in, especially when you only have one rental car between four guys. Finally got the chance to use the hotel gym and managed to crank out "Angie" in 19:40.

Sean Carmody said...

Bryan and Sean (19:48) (Rx for first 10min, then 8burpee emom . BRUTAL