Dec 9, 2014

Wednesday 14.12.10

Main WOD
20min AMRAP

- 200m Sprint
- 30 second rest

Optional Skill Work
Max Unbroken Wall Balls (20/14) x 2
*3min Rest
Goal to beat your max on the 2nd set

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: This would be a good workout to draw upon the skills you built up a few months ago with the focus on pose running. Check out some pointers on the best technique to take advantage of the Starting, Acceleration, and Maximum speed phase of your sprint!
Optional Skill Work: 2 sets of Max Unbroken Wall Balls. In preparation for some workouts with a large number of wall balls (spoiler!), it will be helpful for you to know what your max unbroken set is so that you can make a good strategy.
  • View this video to see a ‘Good wallball’ where they keep their lumbar curve, heels down, catch in a squat and drive up in one motion, keep the elbows down and in, and the ball stays by the upper chest. There is also a good illustration of common faults.
  • Video 1 = https://www.youtube.com/watch?v=oYeQAE7R-ZM

2 comments:

Sean Carmody said...

Class Run: 3 miles.
Then
Bear Complexes x3 (115/135/155)

Tara Kinney said...

Today was meant as an active recovery...looks like a lot of you took a straight up recovery! Hope that means everyone is rested and ready for 14.4!