Apr 2, 2015

Friday 15.04.03

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup


Skill/Strength (10min)
-Mobility Techniques

Main WOD
1RFT, 20min Time Cap

- 200 Thrusters 45/35#
- Every 2min, Run 200m

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!

Skill/Strength: Mobility Techniques. Coaches will arrange athletes in groups and spend 10min focusing on hips and/or shoulders mobility. 

WOD: This is not a team WOD. This is an individual effort. Team WOD Friday will pick up again next Friday. The goal of this WOD is an all out effort. The weight is designed to tax your entire body, but allow to maintain excellent form as you get fatigued.
  • Check HERE to watch a great video on the thruster. I want the vertical bar path to be the focus on this WOD. If you cannot achieve the full depth as seen in the video, then I want you to stop at the point where you start to lean forward.
  • You should be able to get progressively deeper in the front squat as the WOD progresses.
  • This will be a very difficult WOD to complete in the time cap. Your score is your time. There is a one-second penalty for every rep not completed.

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