Jan 14, 2016

Friday 16.01.15

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
WOD: “Carry On!”


A three person team performs 20 to 30 meter farmer, suitcase, and waiter’s carries for 15 minutes. You may vary the distance of the carry to adjust for traffic or the weight you are using.


A farmer carry is with two equal weights, one in each hand.
A suitcase carry is with a single kettlebell (or dumbbell).
A waiter carry is performed with a single bell locked overhead.


Here’s how it goes: Two persons set up at one end of the course with two kettlebells and one at the other. “On 3,2,1 Go,” person A pick up both bells and walk to the awaiting team member B (farmer carry). B then carries the bells back to C, who carries the bells back to partner A, who starts the circuit again with a suitcase carry. The suitcase circuit is followed by a waiter carry. From there you may vary the carries anyway you wish.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!


2 comments:

monroe said...

Did 450m of carries, 70b KB. Mixed up farmer, suitcase, waiter carries.
Also did some light snatch work, back squats, bar dips.
Have a good weekend everyone!

Sapper408 said...

The waiter carry was tough. Looking forward to next week