Feb 5, 2015

Friday 15.02.06

Team WOD
1 RFT, 2 Partners

- 30 Partnered hop-over Burpees Plank
- 100 KB swings 53/35#
- Partner A runs 400m, Partner B does 30 pull-ups
- 100 Box Jumps 24/20"
- Partner A does 30 pull-ups, Partner B runs 400m
- 100 Front Squats 95/65#

Skill Work: L –Sits
4 sets: 30/20/15/10 seconds

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: Teams of two. Both partners are working during the first exercise. Partner A holds the plank position while Partner B executes a burpee, jumping over Partner A's legs. Switch positions as needed to execute 30 burpees total as a team. Only one teammate works during KB swings, Box Jumps, and Front Squats. Switch as needed without penalty. Each partner will also have competed 1x 400m run and 30 Pull Ups each.
  • Partner hop-over burpees plank (minus the plate): Video 
  • Box Jumps Tutorial: Video
  • Front Squat Notes: Video
Scaling Options: Step over your partner instead of hopping during the burpees plank. Reduce KB Swing Weight. Reduce height of box.

Skill Work: Athletes can use parallettes, boxes, or rings to complete the L-Sit. The goals is to hold your legs parallel to the ground for the entirety of the set. Beginners should start on the parallettes or boxes, while advanced athlete should try out the rings. To scale, tuck one or both legs under your body.

2 comments:

Sean Carmody said...

Bryan and Sean: 17:08 Rx

Chuck Lawrence said...

Chuck/Tara K.: 15:28 Rx