May 7, 2015

Friday 15.05.08

Warm Up
- Dynamic Stretching
 
Skill/Strength
- In 14 Min Build to a heavy back squat

Main WOD
"Don't Drop the Ball"

Teams of 2:
21 Min Timecap

- 400m Med Ball run Buy-In
- 200 Wallball shots (20# ball, 10’ target for males, 14# ball, 9’ target for the women)
- 400m Med Ball Run Cash-Out

Penalty: Both Partners do 5 Burpees each time the ball hits the ground

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!

Yes, it’s team WOD day again. First up, partner up and start squatting!

Skill/Strength
14 minutes will go by quickly, so get with someone who is close to your ability, and work up to a heavy back squat. If you are feeling froggy and want to go for a new 1RM, do it.

Main WOD
The Team WOD is going to hurt. A lot. Partner up, grab a med ball, and keep it off the ground! Any time the ball hits the ground (and that means any time and any place), you and your partner stop what you are doing and do 5 Burpees. Yes, if you are running, and you drop the ball, you’re doing burpees out on the run route!

For the wallballs, remember to position yourself at about arm’s length away from the wall prior to executing the movement. Get the ball in the front rack, right in front of your face. Drop down into a squat, explode up, and throw that ball up to your target line. Find a safe way to transfer the ball to your partner…we don’t want someone to take a medball to the grill prior to the weekend!

3 comments:

Sean Carmody said...

Bryan and Sean: 12:05 Rx

Chuck Lawrence said...

Chuck and Rob: 11:39 Rx.

To Rob: Thanks for all your efforts in making IMCF the unofficial US Army CrossFit Center of Excellence. IMCF won't be the same without you. Good luck in your next assignment!

Dan R. said...

Rob...Rob...Rob...Oh yeah, that guy who dropped the kettle bell from above his head during a movement demo. Just kidding. Thanks Rob and Tara for all the time and effort you invested with IMCF.