Mar 22, 2015

Monday 15.03.23

***Open WOD 15.4 Scores Must Be Submitted NLT 1900 CST***
***Judges are Available at Times Below***

Team WOD "Med Ball Murph"
1RFT, 2 Partners

- 1 mile medicine ball run
- 100 Pull Ups
- 200 Push Ups
- 300 Air squats
- 1 mile medicine ball run

Strength: Deadlifts
- 3x 5 @ 65-70%

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: Welcome back Spring Breakers! Time to put away the Mardi Gras beads and take off your wrist-bands indicating you're over 21 and get back to work! Our good friend Murphy is here to get us back into that Crossfit swing of things. This 2man team WOD is straight forward enough, Both partners start and finish the run at the same time, but can break up the rest of the exercises in any way they want. One person works while the other holds the medball.
  • 1 mile run - both partners execute at the same time, with one holding the medicine ball (switch at any time, as many times as you want). The route will go from the bubble to fire station before turning around to come back.
  • 100 pull ups - chin over the bar, broken up as needed between partners- any technique you please.
  • 200 Push Ups - as per SOP.
  • 300 Airsquats -Full range of motion with the hips below knees, big chest, and maintaining a good stance with heels flat on the ground.
  • 1 mile run - Second verse, same as the first, just a little bit louder and a little bit worse.
Scaling - Jumping or banded pull-ups are an option. If running with the medicine ball is a bit much, pick a lighter ball or run sans medball a la classic Murph.

Strength. Mostly gymnastic, cardio workout - so deadlifts shouldn't be too much of an issue. 3 sets of 5 at 60-75%.

2 comments:

JC said...

Great way to get back in the groove after spring break: 39:54 RX with Jeremy

Sean Carmody said...

Kenny and Sean: 38:18 Rx