Dec 18, 2014

Friday 14.12.19

Team WOD "Chasing Grace & Karen"
2 Partners, 1RFT

- 800m Run
- 30 Clean & Jerks 135/95#
- 800m Run
- 150 Wall Balls 20/14#
- 800m Run
- 100 Burpees

*Run: Together
*Reps: 1 Works while the other Rests

Optional Skill Work: Deadlift
- 2x 5 @ 65/70% then Max Reps @ 80%

Assistance Work
- 5x 10 weighted good mornings 45/35#

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: For this partner WOD, you will run the 800 M together (or Row 1000M) prior to the Clean & Jerks, Wall Balls and Burpees. While performing the exercises, one partner will work while the other rests; as soon as the working partner breaks, you switch.

Clean & Jerks. For set-up, keep your head forward, shoulders slightly in front of the bar, scapula retracted, back flat, and hips higher than knees.
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • On the second pull, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
  • Press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
  • Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
Wallballs: Keep your lumbar curve, heels down, catch in a squat and drive up in one motion
  • Elbows stay down and in, and the ball stays by the upper chest.
  • View this video to see a ‘Good wallball’ as well as common faults
  • Make sure you hit chest to deck at the bottom of your burpees and open your hips as you jump up with a tall chest (feet leave the floor!)
Optional Skill Work: Continuing your Wendler ‘mesocycle, you will be focused on your 1st cycle of Deadlifts. Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength. Click here for more http://www.muscleforlife.com/get-strong-strength-training/

3 comments:

Tara Kinney said...
This comment has been removed by the author.
Tara Kinney said...

Because every WOD could use a burpee cool down

Sean Carmody said...

Josh and Sean: 24:30 (Rx Row), 9xDL @ 335.