Mar 9, 2015

Tuesday 15.03.10

Main WOD
14min AMRAP

- 10 OHS 95/65#
- 15 Toes to bar
- 400m run

Strength: Thrusters
- 3x 7 @ 60% 1 Rep Max

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: I know, I know. You just did the open and you're sick of overhead squats….and toes to the bar. But trust me, you thank me come summertime when you've got on your short- shorts. Use the run to recover a bit in between rounds without allowing your muscles to seize up.
Scaling: Reduce the weight to a training bar or PVC Pipe. Substitute Knees to Elbows instead of Toes to Bar.  Reps remain the same.

Skill: Thrusters. Full ROM, especially because we are working with a light weight. Achieve full extension overhead at the top, full depth below parallel at the bottom. Stable midline throughout the movement, connect the bar in a front rack on the way down.

5 comments:

ROBERT KINNEY said...

I like the way you took the best parts of 15.1 and 15.2.... Sweet!

Sean Carmody said...

3rnds + 25 reps + 396m Rx. Yes, I was close enough to the door to hear the buzzer.

Sean Carmody said...

3rnds + 25 reps + 396m Rx. Yes, I was close enough to the door to hear the buzzer.

Chuck Lawrence said...

There was nothing on earth that could convince me to do this WOD after 15.2...so instead I issued a challenge to the 0545 group. I added up all the rounds they completed (26 completed rounds for the 9 who put their names on the board)and did the following:

Rounds x 2=Wallballs (52)
WBx2 = Double Unders (104)
Athletes who actually wrote on the board = MU (9)

Finished in around 8 minutes..

Cedric Burden said...

Chuck that was great concept...we were trying to get you broke off...I guess it didn't work out LOL