Mar 26, 2015

Friday 15.03.27 Non Open WOD

Main WOD " 1/2 Kelly"
5RFT

- 200m Run
- 15 Box Jump 24/20"
- 15 Wall Ball 20/14#

Strength
5min EMOM of 6x Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Team Start times of 0600 & 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Why a 1/2 benchmark WOD you ask?  Because of most you will charge through the full Kelly and you’ll suck wind. Find your pace and adjust for future Kelly. 15 Box Jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 15 wall balls unbroken and it’s just in time for another round.

Soooo...try that technique for half Kelly and record your score. keep it fir comparison

Scaling:  Step up can be substituted for box jumps while still achieving Rx.  Reduce the box height if needed.  Reduce the weight of the wall ball before reducing the target line. 10' for men, 9' for women. 

Strength: Have your hands recovered?  Today is 5min EMOM of 6x strict pull ups.  Strict = strength, Kipping = skill.  Focusing on strength first, it will prevent injury to the shoulders as we increase reps and speed during a WOD.  Watch Chris Spealler teach strict pull ups.

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