Dec 21, 2014

Monday 14.12.22

Main WOD
4RFT

Buy In- 400m Run
- 50 Double Unders
- 500m Row
Buy Out - 400m Run

Optional Skill Work: L-Sits (Rings or Parallette)
-5 rounds of 15 seconds ON / 30 seconds OFF
or
- 5 rounds of Max Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
1RFT

- 100 Push Ups
- 100 Sit Ups
- 100 Air Squats


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Let’s get Christmas week started right with a good Mono-structural WOD!
  • Here are a few Double Under tips from Chris Spealler: https://www.youtube.com/watch?v=h7XjUbUpeHE
  • If it is below freezing and you want to modify the run, you can do a 500 M Row…the last round you would just keep going and do 1000M.
Optional Strength Work: Continuing strength building progressions for the muscle up, today we will work on our ability to support our body weight with the L-sit as well as our ability to maneuver our body weight with the strict pull ups. 

3 comments:

Sean Carmody said...

Did Wed's 12 Days of Christmas @ 95/65. Sean (47:47), Steph (49:42). Tara, I recommend 95/65. It was just right for the volume.

Jimmy Chen said...

Did the travel WOD, "Grounded Angie," with a buy-in/buy-out of 50 double-unders. Finished at 9'10" Rx.

Chuck Lawrence said...

i did a lot of rowing/du work on saturday, so I did something a bit different.

In 10 Min build to a heavy snatch (got to 165 before time ran out...really wanted a pull at 175)

8 min AMRAP of:
2 MU
4 HSPU (paralette bars, 4'' deficit)
8 KBS (2pd)
6 Rounds +4HSPU complete

looking forward to the 12 Days WOD on wednesday!