Jan 15, 2015

Friday 15.01.16

Team WOD
1RFT, 2 Partners,

- 5min Calorie Row
- 5min Double Under
- 3min Calorie Row
- 3min Double Under
- 2min Calorie Row
- 2min Double Under

Strength: Bench Press
- 3x 5 @ 60/65/70

Assistance Work
- 5x 10 Dips -or- Chin-ups

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: Partner up in teams of two and wait for it... Nobody rests! The rower will track your teams calories, but have a plan to track your double unders. Recommend a dry erase board if keeping own score -OR- just tell your partner the number and keep a singular running count.
  • Partner A rows for 5 minutes while Partner B does double unders for 5 minutes.
  • Then Switch. Partner B will row for 5 minutes and Partner A will do double unders for 5 minutes.
  • Then Switch. Partner A will row for 3 minutes and Partner B will do double unders for 3 minutes.
  • Then Switch. Partner B will row for 3 minutes and Partner A will do double unders for 3 minutes.
  • Then Switch. Partner A will row for 2 minutes and Partner B will do double unders for 2 minutes.
  • Then Switch. Partner B will row for 2 minutes and Partner A will do double unders for 2 minutes.
Total time of WOD should be 20 minutes.

Score. Total number of calories rowed + double unders as a team.
Scaling: Substitute Double Unders for singles at 3:1.

Strength: Bench Press. Begin by setting your shoulders in their sockets and pinching your should blades behind you for support prior to bringing the bar over your chest. Use a straight-line path to press over your chest.

Assistance Work: Don't Skip Out! Recommend choosing dips if executing after the WOD.

1 comment:

Chuck Lawrence said...

Chuck and Nick: 1128 Rx

Finally! 50 unbroken double-unders at a time today. Had a few trips and lashes, but major PR for this guy! Nick was awesome as usual, of course!

In other news, the Open is upon us once again. Register. I am the team manager, so once you are registered and you pick Iron Major CrossFit as your affiliate, I will add you to the team roster.