Mar 31, 2014

Tuesday 14.04.01

Main WOD
45 minute AMRAP

- 10 Leg Curls (160/100)
- 10 Bicep Curls (40/30)
- 10 Neck Curls (10/5)
- 10 Tricep Extensions (40/30)
- 10 That climbing machine by pullup rig (when it says 10, you’re done… I think)
- 10 Dumbbell Flies (40/30)
- 10 Leg Press (200/140)
- 10 Lat Pulldowns (50/40)
- 10 Leg Extension (put the pin on the bottom)
- 10 You know… the Yes, No machine (you choose the weight)

Optional Strength Work
- 1x Rep Max each of Back Squat (BS), Front Squat (FS), Overhead Squat (OHS), Deadlift (DL), Strict Press (SP), Bench, Press (BP), Clean and Jerk (CJ), Snatch (SN), and Bicep Curls (BC).

Post loads and results to www.ironmajorcrossfit.com


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

Main WOD: You never know when you’re going to find these exercises in real life. Get at ‘em in this 45 minutes AMRAP of isometric pain. Then flex in front of a mirror for 15 minutes.

Optional Strength Work: Show us what kind of Man you are! Get a new PR on everything.

1 comment:

Nick Talbot said...

I'll throw my Smith machine in the back of my jetta for everyone's safety with those bicep curls.

Intense!