Mar 24, 2015

Wednesday 15.03.25

Main WOD "Death By"
20min EMOM

- Box Jumps 24/20"
- HRPU

Skill: Muscle Ups
- Progressions

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: This WOD is a 20min EMOM with increasing reps each minute. At 3, 2, 1, Go... each athlete performs 1bo x jump and 1 HRPU.  The athletes rests the remainder of the minute. At 1:00, the athlete performs 2 box jumps and 2 HRPU. continue increasing reps after each successful minute.  I you fail to achieve the prescribed reps in a round, start back over at 1/1 until the 20th and final minute.
  • Box Jump. 2 feet on ground. Then 2 feet on top of box with knees and hips extended (shoulders over heels)
  • HRPU., Chest and quads on ground with hands off the ground. Then arms extended while maintaining a rigid center line throughout.
Score: Your core is the highest numbered round completed,

Skill: If I've learned anything from this Open, it's that we could use a muscle up refresher. So with that said, follow the video below to work on your weak spot.

3 comments:

Chuck Lawrence said...

Yay Muscle-ups!

Chuck Lawrence said...

18 rounds complete.

Ross said...

IMCF SD Det

Back on it today, Monday redid 15.4 but score never go validated and I was out flying over the deadline so I didn't get to call the gym owner about it before the deadline, ohwell.

Didn't workout yesterday due to checkride, but did Elisabeth this morning RX @4:59 over :30 sec better than last two attempts.

Followed by squat cleans
5@135
4@185
3@205
2@225

Then death by BJ and HRPU made it through round of 14...