Feb 17, 2015

Wednesday 15.02.18

Main WOD
1 RFT

- 5 Muscle Ups
- 10 Power Cleans 135/95#
- 30 Box Jumps 24/20"
- 5 Muscle Ups
- 10 Push Jerks 135/95#
- 30 Burpees
- 5 Muscle Ups

Skill Work
- 3x 10 Glute-Ham-Developer (GHD) Raises

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!

Main WOD: This WOD presents several challenges. First, there are three sets of muscle ups; however, between each set of muscle ups are a combination of weighted (PC and PJs) and gymnastic movements (BJ and Burpees). Athletes can choose to do ring or bar muscle ups. Second, establish a reasonable pace since the exercises do not allow the athlete to recover or catch your breath. Push through and scale the WOD as necessary.

Scaling Options: Scaling is what allows the Athlete to challenge themselves while reducing risk for injury. Take Heed!!!
  • Muscle Ups: Use these two techniques to help you work on transitioning between “the pull” and “the dip”
  • Power Cleans/Push Jerks: Reduce the weight
  • Box Jumps: Reduce the box height to allow you to maintain intensity
  • Burpees: Step out to the plank position rather than thrusting your legs behind you.

3 comments:

Chuck Lawrence said...

7:05 Rx. I heart muscle-ups.

Sean Carmody said...

9:18 Rx...Spent 2.5 minutes on the last 5 MUs.

Ross said...

IMCF AL Det

This one just made me mad, after Tuesdays pull-UPS I had tender hands well ripped them wide open on this, and then since we have terrible rigs here(no straight bars or places to hang rings) I wad doing MU on pull up handles and of course caught my tshirt not once but twice on the handles on the way down ripped it both times doing MUs.. 9:15 despite my whining and feeling sorry for myself.