2 Partner, 10 RFT (5 Each)
- 12 Air Squats
- 8 KB Swings 53/35#
- 4 Pistols (2 Each Leg)
*10 Burpees Together each round BEFORE switching
Strength Work: Back Squat
- 3x 5 at 75/80/85% 1 RM
Accessory Work
- 5x 10 situps OR Back Extensions
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!
Main WOD: For this partner WOD, one partner will rest while the other completes the 12-8-4 cycle. To finish the round, you will do 10 Burpees together and then switch. Each partner will complete the cycle 5 times for a total of 10 rounds.
- You should have some Air Squat muscle memory from Monday! Ensure you keep your weight in your heels, keep a lumbar curve, knees track over the toes, and maintain a line of action; hips press back as your glutes descend and the chest is actively lifted.
- Similar to a Push Press, the KBS begins with a dip back in order load the hips and allow them to drive the KB overhead.
- For pistols, balance on one leg, send your glutes back and down, finishing with your hip crease below parallel. Stand to full extension of the hip and knee; cycling/alternating between your right and left each time. See the video for a good demonstration.
Accessory Work: Don’t skip out, there is research backing the importance of this in building and sustaining strength. http://www.muscleforlife.com/get-strong-strength-training/