Swim WOD
2 Partners, 20min AMRAP
- 50m Swim (Partner A)
- AMRAP Push Ups (Partner B)
*Partners alternate each 50m Swim
**Score is total Push Ups
Skill
Max Effort Treading Water
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Back to Harney Pool! This time, bring your scuba buddy, goggles, a towel and perform this one in teams of 2. Partner A does the 50m freestyle stroke (down and back) while partner B does chest to deck pushups. Once partner A gets back, partner B gets in the pool and partner A performs pushups. Alternate for 20 minutes. The freestyle is the pacing exercise, while the pushups are where you score points.
Scoring: Total number of pushups between the two partners is the overall scoring.
Scaling: If your arms can no longer keep you afloat, grab a kick board for assistance. 100 push up penalty for either partner dying.
Push Ups: At the top, lockout the arms and engage your triceps, chest, and shoulders, by keeping your elbows as close to the body as possible. Remember to keep a straight back and ensure unilateral body movement throughout the cycle of ups and downs.
Skill: Everyone gets in the deep end TOGETHER and treads water for as long as possible while maintaining your ears and hands above the water line. This is 1 attempt, max effort, so motivate each other while keeping the side of the pool in arms length.
ROUTINE IS THE ENEMY.