Main WOD
3 Rounds For Time:
- 15 Deadlifts
- 20 Pushups*
- 25 Sit Ups*
- 200m Run
*Option 1: 245/165
- Any 1 round of PUs do Wall Climbs
- Any 1 round of SUs do GHD
Option 2: 185/125
- No subbing required
Optional Skill Work
Turkish Get Up – 5 minute EMOM of 2x TGUs (heaviest possible)
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: As I’ve mentioned before, Deadlifting is important. It causes a great neuroendocrine response, as well. Again, we are going for a higher rep scheme, so plan your weight accordingly. In Option 1, I put a little teaser for the overachievers: in just one of the rounds, do 20 Wall Climbs, instead of 20 Push Ups; and in one of the rounds (not necessarily the same round), do 25 GHD Sit Ups. They can be done in any round.
Optional Skill Work: The Turkish Get Up is great for core and shoulder strength and stability, coordination, and mobility. Check out this link for more on those benefits. Do a few TGUs at lower weight, building up to a working weight. Then start the clock for a 5 minute EMOM, doing 2 TGUs per minute.
ROUTINE IS THE ENEMY.