Main WOD "Modified 14.5"
21-15-12-9-6-3
- Thrusters 95/65#
- Over the Bar Burpees
21-15-12-9-6-3
- Thrusters 95/65#
- Over the Bar Burpees
Optional Strength
- 8x 4 Back Squat @80% 1RM
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: This a modified version of 14.5 open workout. Since Thanksgiving is tomorrow, this may be the last day in the bubble for those traveling. A nice parting gift for those traveling. However, the round of 18 has been removed from today’s workout. So the rep scheme is 21-15-12-9-6-3. For those who did not do 14.5 or are unfamiliar with the workout, I’ve attached a video describing the movement.
- 14.5 description video
- Thrusters: With weight on rack, squat to parallel, then fully extend knees/hips/shoulders with weight overhead.
- Over the Bar Burpees: Chest & quads hit the deck at same time, jump over bar with two foot take off and landing.
Scaling: You can scale today’s workout by dropping the weight of the thruster. You can also scale up by adding the round of 18 back in...
Strength: Make sure you rest a good 10 minutes after WOD before going in to the strength work. Legs and lungs should be pretty smoked, but hey, tomorrow is Thanksgiving...