Apr 13, 2015

Tuesday 15.04.14

***Meet at Pool***

Warm Up (10min)
- Dynamic Stretching

Swim WOD
5RFT

- 100m Swim (Any stroke)
- 50 Push Ups

Skill
- 5min Tread Water (Hands optional)

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: Prior to jumping into the pool, assemble on the east side of the pool and go through the normal dynamic stretching routine (sans skipping jump). Loosen of the shoulders and hamstrings to propel (get it) through the water.

Swim WOD: When is the last time you were in the pool? Yeah…I thought so. This simple couplet consists of 100m swim (any stroke, 2 laps or 4 lengths), then do 50 pushups. You need to pace yourself or your chest and shoulder will seize up mid swim. This WOD should take around 15-25 minutes, or it could be your last WOD ever, depending on your drown proof skills.

Skill: Treading water. What more functional than "not-dying" in a pool. After the WOD is over, group up in one lane and tray and tread water for 5 minutes. IF this sounds hard, do it by the edge of the pool. If this sounds easy, try no hands!

3 comments:

Chuck Lawrence said...

21:10. So. Many. Pushups.

Sean Carmody said...

27:13 Rx

ROBERT KINNEY said...

Now my arms feel like my legs... Broken