Apr 21, 2015

Wednesday 15.04.22

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)

- Dynamic Stretching
- Burgener Warm up
- 2 RFQ of 10x Strict Pull Ups

Skill/Strength (15min)
- 3x 10 Ring Rows
- 3x 10 Ring Dips

Main WOD
15 Min AMRAP

- 10 Kettle Bell Swings 53/35#
- 5 Bar Muscle Ups
- 200m run

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!

Warm Up: NO KIPPING. If you can't do ten, mark your max score, rest, and try to repeat.

Skill/Strength: The skill and strength is a muscle up progression workout. It is also to get things moving after Fran. Watch this video to see the dips in action. The entire video is a good one to add to your favorites. This will be a good warm up for the main WOD as well.
WOD: The main WOD is a "sufferfest." The kettle bell swings should be a swing, not a shoulder raise. The bar muscle ups requires a "violent kip" generated by the rapid opening and closing of the hips while pushing the bar down with your arms. The run is there for a break and to remind you that there are TEN general physical skills.
Scaling: The bar muscle ups can be scaled in the following ways: jumping bar muscle ups, banded bar muscle-ups (no kipping), or substitute 10 pull-ups and 10 dips for 5 muscle-ups.

4 comments:

ROBERT KINNEY said...

3 + 3 Rx

Great crowd today!

Chuck Lawrence said...

6+5kbs Rx

Sean Carmody said...

3rnds Rx in 9:00 --> complete hand blowout --> KB Snatches and sit-ups for 6:00.....FU Speal Bar

Cedric Burden said...

6 rnds +10 jumping bar MU