Friday 15.03.13 Non Open WOD

Main WOD
21-18-15-12
- Calorie Row
- Push Press 95/65#

Strength: Front Squats
- 1 attempt Max Unbroken @ 95/65#

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: This WOD is 4 rounds of descending reps. Frist round is 21 calorie row and 21 Push Press at 95#. Next round is 18 each, then 15, then 12. Pace yourself on the rower and burn through the push press for best score.
  • Rowing - Try rowing at your 1000m pace which should be 5 seconds above your 500m time trial. Keep the stroke rate under 32 for best results. Drive the legs for max power.
  • Push Press - Rep starts with the athlete standing tall with the bar resting on the chest. Rep ends with the bar locked out over head (hips, knees, elbows extended).
Scaling: Reduce the push press to 65/45#. Substitute 200m runs for each row.

Strength: Keep the bar out and partner up. Motivate your buddy to accomplish a new PR of max unbroken Fronts Squats at 95#.  Feeling froggy? Try 135/95#.
  • Rep Starts with the bar in the front rack (elbows high) with hip crease below the top of the knee
  • Rep Ends with the athlete in the standing position (hips and knees fully extended)