Feb 26, 2015

Friday 15.02.27 - Non Open WOD

Main WOD - OPEN ALTERNATIVE
15min AMRAP

- 20 Kettlebell Swings 53/35#
- 15 HRPU
- 10 Wall Balls 20/14#

Skill
Plank Holds at 1min / 40 sec / 20 sec

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!

Open WOD Alternative: For those Athletes not participating in OPEN WOD 15.1, this WOD is for you. Pace yourself and focus on "full extension of the hips".
  • Kettlebell Swings. Assume a good air squat position. Dip into a partial squat, and drive your hips up into full extension. USe the momentum of your hips to propel the Kettle bell overhead.
  • Hand Realease Push Ups. Rep begins with chest/quads on the ground and hands in the air. The rep ends with elbows fully extend with the body in the plank position.
  • Wall Balls. Rep begins with the hip crease below the top of the knees and the ball off the ground. Rep ends when the center of the ball makes contact at or above the target line.
Skill: Plank Holds. Assume the top of a good push up position and hold a rigid centerline till time expires.

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