Thursday 15.04.09

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 2 RFQ of 10 Strict Pull Ups & 10 KB Swings

Skill/Strength (15min)
- Max Height Box Jump

Main WOD
Double Tabata (8min Total)

- Pull Ups
- KB Swings 53/35#

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!

Warm Up: Today's warm up movements are in the WOD. So deliberately pace and control your movement in order to prepare for max effort in the WOD.
 
Skill/Strength: Max Height Box Jump. Start at height you do regularly. Warm up with a set of 5. Move to the next higher box for 3 reps. Then start adding pads/plates for 1 rep at a time. Tape measures will be available for PRs!

WOD: Tabata couplets. Coaches will set the clock for 8 minutes. Athletes will execute 16 rounds of 20 seconds on, 10 seconds off, alternating Pullups and KB Swings every round. Your score will be your total number of reps. You can all give Sean C. hugs and kisses for recommending a Tabata this month. This is all out effort. This WOD is not 4min of Pull ups followed by 4min of KB Swings. The movements alternate as noted below:
  • 0:00-0:20 : Pull Ups
  • 0:20-0:30 : Rest
  • 0:30-0:50 : KB Swings
  • 0:50-1:00 : Rest
Scaling: Reduce the weight of the KB swing. If you have shoulder issues, execute the Russian swing (eye level). Substitute jumping/banded pull ups as you fatigue.