Feb 12, 2015

Friday 15.02.13

VALENTINE’S DAY: Two WODS / Two Partners

“The Break Up”
Death Buy (Both Partners)

- Shoulder to Overhead (STO) 115/75#
- Burpees

Rest 5 minutes

“The Make Up”
6 RFT (3 Rds per Partner)

- 5 Power Cleans (135/95)
- 10 Pull Ups
- 200m Run

Strength Work
- 4 sets of Max Rep Strict Pull Ups

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: This WOD is complicated, but so is love. Find a partner with comparable abilities. During “The Break Up” both partners will work simultaneously. Teams begin with 1x STO and 1x burpee; adding an additional STO and burpee for each subsequent minute. Teams continue until the first partner fails to finish all the reps in the minute. First WOD is over, record your score, rest 5 minutes. During “The Make Up,” one partner works while the other rests. Each team completes 6x rounds total (3 rds each) of 5 power cleans, 10 pull ups, and a 200m run. Last man in calls time and record your score for WOD 2.

Scoring Example: Reps / Time
  • "The Break Up" Score (eg. Partner #1 fails at 7 full rounds + 8 STO + 3 Burpees then the score is: [7 rounds (56 points) + 8 STO + 3 burpees = 67 points])
  • "The Make Up" Score = Time
  • Total Score Example: 67 / 10:15
Scaling Options: Scale the STO weight. Try banded or jumping pull ups.

Skill Work: Strict Pull Ups: it’s all about strength. Read through this article for a better understanding of why strict pulls are important for your overall fitness: http://journal.crossfit.com/2014/08/pulling-for-all-youre-worth.tpl

6 comments:

Chuck Lawrence said...

Chuck & Nick: 76/8:48 (452) Rx

Justin came up with a way of weighting the second WOD in the score. 8:48 becomes 528 seconds, subtract 76 and actual score is 452.

Lower is better on this one. Thanks for the early morning math problem, Justin!

Justin Pritchard said...
This comment has been removed by the author.
Justin Pritchard said...

No problem Chuck. You gotta love a WOD that works the body and the mind

Sean Carmody said...

Sean Solo. Rested equal times to my effort times on the makeup. 98 / 8:05 = 387

Sean Carmody said...

Sean Solo. Rested equal times to my effort times on the makeup. 98 / 8:05 = 387

Ross said...

IMCF AL Det
Did this solo, equal work rest on second part,

Break up 9 rds and 10 Pwr Cleans, 2 Burpees, - 100

Make Up
7:25
- 445

Total score 445-100=345