Apr 6, 2015

Tuesday 15.04.07

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 20 Hanging Muscle Snatch w/ PVC

Skill/Strength (10min)
- Hip Mobility

Main WOD
1RFT, 20min Time Cap

- 21 Cleans 135/95#
- 250m Row
- 15 Cleans
- 500m Row
- 9 Cleans
- 1000m Row

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: 20 Hanging Muscle Snatch w/ PVC will be conducted as a group. 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 designed to wear out your legs AND your lungs. You should choose a weight that you can clean 5-10 times unbroken. You should be able to finish this WOD in about 15 minutes, but the time cap stands at 20 for those who burn themselves out on the first round.

Scoring: If finishing under 20min, score is overall time. If time capped, score is time + 1 second penalty for every rep and 10m not completed.

Scaling: Reduce weight of cleans to 115/75#.

1 comment:

Chuck Lawrence said...

10:30 (135/run option)