Mar 5, 2015

Friday 15.03.06 - Non Open WOD

Non Open WOD
12min AMRAP
 
- 10 Box Jumps
- 10 HRPU
- 10 Abmat Sit Ups
 
Skill
Hand Stand Holds at 1min / 40sec / 20sec
 
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: 12min AMRAP to finish off the week. Grab a box and some floor space for this WOD. Pace your self through the box jumps to prevent burnout in minute 6-7. Use the situp as your active recovery to stay frsh for the box jumps.
  • Box Jumps. Rep starts with both feet on the ground. Rep ends with both feet on top of the box, hips and knees extend, while the athlete is in control of their body. Athlete may step up instead of jumping as long as the rep starts/ends in the same positions.
  • HRPU. Rep starts with chest/quads on the ground with the hand off the ground. Rep ends with the body in the plank position with elbows extended, rigid body line.
  • Sit Up. Rep starts with shoulders on the ground. Rep ends when shoulder pass over the hips.
Scaling: Reduce the height of the box. Substitute regular push ups for HRPU. Substitute hollow rocks for sit ups.

Skill: Your shoulders should be loose (aka sore) from yesterday. During your hand stand hold, focus on a tight core, steady breathing and active shoulders. Partner up so your buddy can read the clock for you.

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