Jan 29, 2015

Friday 15.01.30

Team WOD "Bears & Boats"
20min AMRAP, 2 Partners*

- AMRAP Calorie Row
- AMRAP Bear Complex 95/65#

*Switch as needed without penalty

Strength: Strict Press
- Find your 1 Rep Max

Post loads and results to www.ironmajorcrossfit.com.


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

Team WOD: Things that make you go hmmmm?!?! 1 bar and 1 rower per team. For this partner WOD, one teammate rows for max calories while the other teammate completes as many Bear Complexes as possible. Switch as early and often as needed to maintain good pace and good form. At the end of the 20min, add up your complete bear complex's and calories for total score. Most points win!

The Bear Complex is 5 separate movements done in sequence. Be sure to complete the full  Bear before switching with the rower. Each time through is 1 point
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Rowing: Set the monitor display to track calories. Each calorie is 1 point. Drag factor should be set to each individual preference level. If you don't have one, try 3-5 and go from there.

Score: 1 Bear Complex = 1 pt, 10 calories = 1 pt

Strength: Rest at least 10 minutes after completing the WOD before moving into the strict press. Give your body a chance to recover without cooling down.  Partner up in teams of 2-3 and motivate each other to new PRs. Remember the following:
  • Hands just outside the shoulders; bar in front resting on the rack
  • Elbows down and in front of the bar
  • Constant tightness in the midsection, ribs locked down
  • Bar travels straight up
  • Active shoulder at the top of the press
  • More information at http://library.crossfit.com/free/pdf/45_06_press.pdf

1 comment:

Ross said...

IMCF SD DET

Had do do this one solo as usual..

Broke it up still as a 20 Min AMRAP but did 5 rds of the Bear then rowed 20 Cal flipping back and forth like that - except for the very end as the clock wore down I just rowed and ended up doing and extra 6 cal instead of switching and not getting through a whole complex.

Totals
Bear - 35 rds
Row - 146 Cal
Total Pts. - 181