Dec 11, 2014

Friday 14.12.12

Team WOD
2 Partner, 10 RFT (5 Each)

- 12 Air Squats
- 8 KB Swings 53/35#
- 4 Pistols (2 Each Leg)
*10 Burpees Together each round BEFORE switching

Strength Work: Back Squat
- 3x 5 at 75/80/85% 1 RM
Accessory Work
- 5x 10 situps OR Back Extensions

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!

Main WOD: For this partner WOD, one partner will rest while the other completes the 12-8-4 cycle. To finish the round, you will do 10 Burpees together and then switch. Each partner will complete the cycle 5 times for a total of 10 rounds.
  • You should have some Air Squat muscle memory from Monday! Ensure you keep your weight in your heels, keep a lumbar curve, knees track over the toes, and maintain a line of action; hips press back as your glutes descend and the chest is actively lifted.
  • Similar to a Push Press, the KBS begins with a dip back in order load the hips and allow them to drive the KB overhead.
  • For pistols, balance on one leg, send your glutes back and down, finishing with your hip crease below parallel. Stand to full extension of the hip and knee; cycling/alternating between your right and left each time. See the video for a good demonstration.
Optional Skill Work: This begins your Wendler ‘mesocycle that will continue into January. Make sure that you utilize your spreadsheet to accurately calculate your ‘Working Max’ (90% of your actual max). From there, you can calculate your percentages for strength work.

Accessory Work: Don’t skip out, there is research backing the importance of this in building and sustaining strength. http://www.muscleforlife.com/get-strong-strength-training/

3 comments:

Chuck Lawrence said...

Team C&C Music Factory (With special guest DJ Specter Rector): 13:22 Rx

Dan R. said...

I really wanted to quit in the middle of those burpees but the DJ kept playing some awesome songs that gave me the motivation to finish the WOD.

Jimmy Chen said...

IMCF Sill

I actually did 14.4 from yesterday since I didn't get the chance to do it then. Finished at 182 with scaled 115 sans 135. Kept the "ugly muscle-up" image in my mind as tried to shimmy my way up. I'm glad my garage gym is in a private cul-de-sac.

Can't wait to actually be back in the Bubble next week!