Jul 9, 2015

Friday 15.07.10

Warm Up
- Dynamic stretching
- 500m row

Main WOD
- Accumulate 5 minutes in the push up plank position, then

Team Workout: “Tons of Fun”

For time: Three person teams perform Deadlift and Power Cleans to lift a total of 10 tons

You determine the weights and who does what, but each member must lift at least three tons (6,000lbs), and a minimum of one ton of each lift (1000lbs each of DL and PC).

Women total: 8 tons, minimum 2 tons per partner, one ton minimum DL, 500lb minimum PC.

Mobility WOD
- hamstring and lower back stretches

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!

Main WOD
There are several ways to strategize here. One approach is to agree on a common weight and load two bars, one for cleans and one for deads. You may elect to use one bar loaded for one of the lifts, complete the minimum poundage per partner then and change weights to accomplish the other lift.

Whatever you do, it’s best to keep one partner free to tally lifts and totals.

Mobility WOD
After doing power cleans and dead lifts your lower back may be tight.  Spend 10 minutes going through hamstring and lower back stretches to regain mobility.


Sean Carmody said...

Did 10 ton by myself (12K# DL and 7K #PP) 14:40, used a 22min Min/Max and completed 57 additional pullups.

monroe said...

Nice work Sean. I'm traveling today, I'll get my 3tons tomorrow

James Winkelhake said...

Great workout! I did full 10 tons by self as well but not as fast as Sean. 25:44

Kevin McDonald said...

5 tons alone. 6100 dumbbell DL, 4,000 dumbbell PC. 10:05.

Plank: 3, 2

monroe said...

Saturday. I did 5 tons,too. Three tons DL, two PC. Didn't keep time, but under 20 minutes. I can sense a significantly different feel that I can only attribute to lots of planks. Felt strong! Planks done as 2,2,1.

Devon McCuan said...

4x female team 10:22