Nov 4, 2014

Wednesday 14.11.05

Main WOD
10-8-6-4-2*

- Hanging Power Cleans 135/95#
- Chest to Bar Pull Ups

*30 Double Unders in between each round

Skill / Strength
- 3x 10 Floor Wipers 135/95#

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 WOD is basically 5 rounds of descending reps with 4 sets of double unders between each round. "Hanging" means that each rep begins with bar above the knees. "Power" means that you do not have to squat to parallel. Every rep ends with full extension of knees/hips, bar on the chest with elbows in front of the bar.  CTB Pull ups require the bar to make contact with the chest below the clavicle.  Full extension of the elbows at the bottom before every rep. Double Unders between every round (10/8/6/4/2).
Scaling: Reduce weight to 95/65#. Substitute regular pull ups for CTB pull ups at 1:1. Substitute double unders at 3:1.

Skill: Floor Wipers? Check out this video first. This exercise tests your core strength from hips to shoulders. Start with a 45# bar and work your way up until you master the movement.
  • Lay on your back with bar extended over chest
  • With toes together, bring them up to tap the edge of the plates on the bar
  • Bring the toes back down to the ground
  • With toes together, bring them up to tap the edge of the other plates on the bar
  • Bring the toes back down to the ground
  • 1 rep complete, Repeat!

4 comments:

Chuck Lawrence said...

6:57 Rx-ish (DU went away really fast...took a rope slap right across the stomach...went to SU after that)

Oleksii Tsariuk said...

4.50 RX, I did 30 du after sets of 2

Jimmy Chen said...

IMCF Sill

9:45 Rx. My goal was a sub-10:00 WOD after fighting the temptation to scale to 95#. Was pleasantly surprised that I was able to maintain a respectable pace with the 135#.

The hardest part was the 30 DUs in the middle of each set, so kudos to Dan for programming this WOD in a way that kept you switching between two metabolic pathways. Sneaky, sneaky!

@ Chuck: I've never heard of rope slaps across the stomach until now. That must've hurt something fierce!

Cedric Burden said...

7:27 @ 115#...i owned DUs...I have to keep up with my nemesis LOL