May 11, 2015

Tuesday 15.05.12

Warm Up
- Burgener Warmup

Skill/Strength
- 2-2-2-2-2
- Clean (touch and go)

Main WOD

A) 5 Rounds for time

- 20 DU
- 10 T2B
- 5 burpee broad jumps

B) EMOM 6 min

- 5 strict HSPU

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!

Another three-parter for today’s WOD.

Skill/Strength
Touch-and-go cleans. Use a weight that you know you can clean twice. The sets are designed so you can build, so don’t try to do your 2RM right out of the gate.

Main WOD A
A very quick metcon of double-unders, toes-to-bar, and Burpee broad jumps. Scale the DU at 3:1, scale the T2B to knees to elbows or hanging leg raises. Go for max distance on each burpee broad jump!

Main WOD B
A six minute EMOM of STRICT handstand pushups. No kipping allowed today! Scale range of motion by stacking abmats under your head, then scale to the box HSPU method.

4 comments:

Chuck Lawrence said...

205/6:04 Rx

Sean Carmody said...

205/215x1; 6:16 Rx

Cedric Burden said...

145/7:47 Rx

Cedric Burden said...
This comment has been removed by the author.