Apr 23, 2015

Friday 15.04.24


Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 10 Supermans & 10 Med Ball Cleans
Team WOD
1RFT, Teams of 3

- 100 KB Swings 53/35#
- 100 Cleans 135/95#
- 50 GHD Sit Ups

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: Todays RFQ will loosen you up for the team WOD. Supermans should be slow and deliberately stretch your lower back (helps KB Swings/GHD). The Med ball cleans (light weight) will help you activate your muscle memory for the Cleans (help fast elbows and quick drops)
Team WOD: TEAM DAY! Look ma, no running today! Group into teams of three. While one partner is working, the other two will hold a medicine ball overhead. This WOD will take about 20-25 minutes, so stretch out and warmup well!
  • If the ball breaks the plane of the shortest person’s shoulders, the entire team must stop and do 5 burpees.
  • If the ball hits the ground, the team must stop and do 15 burpees.
  • As far as the reps, no team member can do more than 20 consecutive reps without switching to another teammate.
Scaling: Reduce the Kettle Bell weight to 44/24#. Reduce the weight of Clean to 115/75#. Reduce the weight of the Med Ball to 14/10#.


Sean Carmody said...

Bryan and Sean, all reps Rx, 14:28

Sean Carmody said...

Bryan and Sean, all reps Rx, 14:28


Chuck, Nick, and Rob
12:53 Rx (I think)

Good WOD!