Jan 1, 2015

Friday 15.01.02

***Holiday Hours from 0500-1700 CST***
Main WOD
3 Partners, 3 Rounds Each

- 10 Push Press 95/65#
- 10 Thrusters
- 10 Back Squat

*Athlete 1 - Complete Round
*Athlete 2 - AMRAP Pull Ups
*Athlete 3 - Rest

Score is Total # of Team Burpees

Post loads and results to www.ironmajorcrossfit.com.

Travel WOD
20min AMRAP

- 4 Broad Jumps
- 8 Tuck Jumps
- 12 Push Ups

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

WOD: Back in the Bubble Today! Partner up in teams of 3. Every Each Athlete will conduct 3 rounds of the movements, 3 rounds of Max Pull Ups, and 3 Rounds of Rest. So here is how it works...
  • Athlete A does the list while Athlete B does AMRAP Pull Ups. Athlete C Rests.
  • Transition when Athlete A is complete with 1 time through the list. Athlete A moves directly into AMRAP Pull Ups while Athlete C moves into the list and Athlete B begins to rest.
  • Rotate until all athletes have finished 3 rounds of the list and the AMRAP Pull Ups.
Scoring: Fastest Time with the Most Team Pull Ups Wins...

Scaling: Reduce the Weight to 65/45#. Substitute Push Press with Push Jerk. Break up the Thruster into a Squat Clean and a Push Press.

1 comment:

Chuck Lawrence said...

Carlos and I did this as a team of two, 177 pullups complete. Carlos convinced me that upping the bar weight to 115# was a good idea...It was not.