Jun 28, 2015

Monday 15.06.29

Warm Up
- Dynamic stretching
- 500m row

- 1x20 Back Squat (try to go higher than last week, if you can)

Main WOD
"Corroded Fly Trap"
 10-9-8-7-6-5-4-3-2-1 of Kettle bell swings (1.5/1 pood)
   1-2-3-4-5-6-7-8-9-10 Burpees

Mobility WOD
- Tricep Mash with lacrosse ball and banded shoulder distraction

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!

Back Squat: Continuing the progression and trying to lift more than we did last week.  Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift.  Breath at the top of the lift only.  Keep a good lumbar curve and your weight on the heels.

Main WOD
Todays wod is a ladder of KB swings and burpees.  As the KB swings decrease each set, the burpees increase.  Total number of reps each round will be 11.

Mobility WOD
Take the lacross ball and find a box.  Kneel in front of the box and place the lacross ball on the box.  Place your tricep on the ball and extend and contract your arm, moving from your elbow until you get to your armpit.  Do each arm 2x for at least one minute each rotation.


jackie w said...

Will be there at 8am to start the week off right!

jackie w said...

Will be there at 8am to start the week off right!

Sean Carmody said...

155# x 20 BS, 6:41 Rx

Emery Baughan said...

Good work to all the new Athletes. Keep up the intensity!

Emery Baughan said...

135# x 20 bs, 6:01 rx