Mar 18, 2015

Thursday 15.03.19

Main WOD
12min AMRAP

- 30 Wall Balls
- 40 Double Unders

Skill: Reverse Burpees
- 2x 10 Unbroken

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!

WOD: If you are doing the Open WOD 15.4 tomorrow, consider doing this WOD at half speed and over emphasizing full range of motion. Very gymnastic-y, but that’s to get in some active recovery after the heavy weight this week and prepare for the open (will it be box jumps, muscle ups, muscle jumps? Stay tuned to find out!) On to the couplet:
  • Wall Balls. Proper form at all times! 1st line for the ladies and the second line for the girls. Make sure the ball is caught at a full squat with the hips breaking the 90 degree plane of the knees.
  • Double Unders. Watch this Good video , one point is to watch the positioning of your feet to help efficiency and where you place your hands to have that solid rope arc around the body.
Scaling: Substitute singles at 3:1.

Skill: Reverse Burpee (20 total). It's just like a burpee, just backwards. Athletes start on the ground with their legs raised, knees toward the chest. A dynamic hip thrust and foot plant should put the athlete in position to stand up right and finish the burpee. Watch this Video for a good demo. Legs must be extended and perpendicular to the ground at the beginning of each rep.

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