May 21, 2015

Friday 15.05.22

Warm Up
- Burgener Warmup

Skill/Strength
A) Gymnastics Work (MU Progressions) 15 Minutes

Main WOD
AMRAP 20 Minutes (Teams of 2)

- Partner A: Run 400m
- Partner B: 6 DB Thrusters (35/20)
- 9 box jumps (24/20)
- 12 KB Swings (53/35)

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Skill/Strength
For those of you who don’t have Muscle-ups, today is for you. Coaches will walk you through methods to help you train your body on how to properly execute muscle ups. Coaches: work false grip, chest to rings, hip drive, hollow hold, ring transition, and kipping swings. If you think someone is close, let them give it a try and see if they get to join the Muscle-up club!

Main WOD
This WOD works as a running round count. Partners switch every time they complete the run, picking up the AMRAP where the other partner left off.

For the DB thrusters, grab two dumbbells, and execute a thruster. Be careful, you have to have good
control of your shoulders since you are moving two unstable weights instead of one solid bar. If you feel shaky or unstable, grab an empty bar (45 for guys, 35 for women) and execute regular thrusters.

Box Jumps: No step ups today (unless you are scaling). You may step down, but in order to execute the WOD as “Rx” you must jump onto the box.

KB Swings: Full range of motion “American” Kettlebell Swings. If you aren’t comfortable with a KB overhead, scale to Russian KB swings (KB only goes to eye-level).

Don’t forget that Memorial Day Murph is on Monday. We start at 1000 and will finish around 1230 with a BBQ hosted by the Ft. Leavenworth chapter of Team RWB. Rx, scaled, and team versions of the WOD will be available. Come on out and have some fun!

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