Nov 23, 2014

Monday 14.11.24

Main WOD
1RFT, 15min Cap*

-100 Cal Row
-100 Wall Balls 20/14#

*Partition as needed

Optional Strength
- 6x 6 Back Squat @ 70% 1RM

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: This workout involves 2 movements with a 15 minute time cap. The goal is to complete 100 wall balls and 100 calories row within the 15 minute time cap. You can break up the exercises as needed. For example, you can 4 sets of 25 reps or 2 sets of 50. 100 calories is approximately equal to a 1500-1600 meter row. Be aware that the screen on the rower will shut down if it sets idle for too long so you may have to make a mental note of your calorie count while working through the WOD.

Scaling: You can drop the weight or scale the height of the wall ball.

Strength: This is the final week of the Smolov jr. programming. The reps and the weight are the same as the previous weeks. This week we are adding 10-20 lbs. to your percentage of your 1 RM.

5 comments:

Chuck Lawrence said...

11:30 Rx. Split this 50-50-50-50...probably should have done sets of 25...ugh.

ROBERT KINNEY said...

11:37 Rx

Went 50 WB - 100 row - 50 WB... Next time I would go 50 WB - 70 row - 30 WB - 30 row - 20 WB.

Sean Carmody said...

11:41 Rx

Jimmy Chen said...

IMCF Sill

12:02 Rx. Decided to plow this one straight through without breaking up the row vs. WB. A 100-calorie straight row is no joke!

I'll be taking the elevators for the rest of the day now...

Ross said...

IMCF SD DET

10:23 RX

Split is up
40 Cal 50 WB, 40 Cal, 30 WB, 20 Cal 20 WB.