Apr 15, 2015

Thursday 15.04.16

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

Skill (15min)
- Mobility

Main WOD
1RFT, 10min Time Cap

- 100 KB Swings 53/35#
- 100 Double Unders

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: Stretch out on your own and be ready with a PVC Pipe.

Skill/Strength: Hip mobility day. Watch this video for the workout and do as a group. If you are watching this video and have a sick feeling in your stomach, then you are the reason we are doing it. You will thank me later.

WOD: This couplet is for the athlete who "chooses their own destiny." You can break up the reps any way you choose. At the end of the WOD, all that is required is that you have completed 100 reps of each exercise. Another day of double unders? Yes.
  • KB Swings: American style. Full extension of the KB overhead. Use your hips and momentum to SWING the kettlebell. This is not a shoulder raise.
  • Double Unders: Try not to substitute. Break of the reps the best you can to maximize your sets.