Jan 22, 2015

Friday 15.01.23

Team WOD "Frenemies Match Play"
2 Partners, 2min AMRAP Each*

- Wall Balls 20/14#
- Pull-ups
- Box Jumps 24/20”
- Ground to Overhead 135/95#
- HR Burpees
- Kettle Bell Swings 53/35#
- Sit Ups

*1min rest between events
**Most reps per event wins the match
*** Best of 7 wins!!!

Strength: Back Squat
Find NEW 1 Rep Max

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: Partners will be assigned at random for this head-to-head competition. Partners will compete side-by-side during each event. The Partner with the highest rep count in the event wins the match. Best of 7 wins the WOD. Rest 1 min per event to transition to next event. In order to facilitate a large group, teams will start concurrently at different stations and rotate through. Over all time for completion is 20min.
  • Wall Balls. Hip crease below top of the knees at the bottom, Ball hits above the line at the top.
  • Pull Ups. Full arm extension at the bottom, Chin above bar at top.
  • Box Jumps. Two foot take off, full hip extension on top of the box.
  • Ground to Overhad. Bar starts on the ground, Finishes locked out overhead. Any style.
  • HR Burpees. Chest and quads on the ground with hand off ground. Full vertical hip extension at finish.
  • Kettle Bell Swings. Weight passes behind legs at bottom, Finish locked out overhead.
  • Sit Ups. Shoulder blades on the ground ad the bottom, Shoulders through hips at finish.
Scaling: Reduce the weight of the Push Jerk to 115/75#. Reduce the KB Swing to 44/24#.

Strength: Time to see if you increased your old 1RM Back Squat! Here is a video for some tips on the Back Squat: https://www.youtube.com/watch?v=Vm7fQIqM9XU

1 comment:

Chuck Lawrence said...

In the epic battle of Chuck vs. Nick:

Chuck won 3 rounds
Nick won 3 rounds
Tied on pullups

Tiebreaker round: Max unbroken HSPU

Nick wins 25-19