Mar 2, 2015

Tuesday 15.03.03

Main WOD "DIRTY THIRTY"
3 RFT

- 30 Box Jumps 24/20"
- 30 Calorie Row
- 30 Double-Unders
- 30 Lunges (15 per each leg)
- 30 Burpees
 
Skill: Strict Pull Ups
- 4x Attempts Max 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!

Skill: Pull Ups. We will do the skill first today. Since Memorial Day Murph arrives before you know it, this will be good prep to build muscle memory on the bar. The only thing is…no kipping. We are looking for 4x sets of unbroken strict pull ups. If your grand total is over 30 (8+ per attempt), you're well on your way to becoming a freak of nature.

Main WOD: This may be a long one, but it is all body weight and a great opportunity for full body work out. Pace yourself through your strengths in order to surge through your weak spots.
  • Box Jumps. Both feet start on the ground and end on top of the box with the Athlete in control of their body while hips/knees full extended.
  • Rowing. Again!?!?!? Yes, Get over it. Keep your strokes per minute below 28 and focus on leg drive. It will be over sooner rather than later.
  • Double Unders. Keep your elbows in tight, spin at the wrists, and keep your toes up. This is a great WOD to strengthen your DUs if you are in t 3-5 unbroken range 
  • Lunges. 15 each leg. Front leg should be parallel to the ground. Keep your front foot pointed inward to reduce strain on your knees.
  • Burpees. Rep starts with chest and quads on the ground. Rep ends with Athlete in the air while hips and knees are fully extended with elbows above the ears.
Scaling: Reduce the height of the box. Substitute Singles for DU at 3:1. Substitute Air Squats for Lunges at 2:1. Substitute a "Push up + Stand" for Burpees.

4 comments:

Chuck Lawrence said...

21:13 Rx. 0545 put a 21 min cap, and i jad 13 reps left. Used the cap+reps rule to score.

Sean Carmody said...

21:32 Rx

ROBERT KINNEY said...

2 + 64 Rx = 22:26 Rx

That was unexpectedly painful.

Ross said...

25:55 RX