Jul 16, 2015

Friday 15.07.17

Warm Up
- Dynamic stretching
- 500m row

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

“This and That”

6 Min
This: 500 M Row (1 Person Cap at 500M i.e., row 500 then switch. Switch as many times as time permits)
That: Wall Ball (20/14)

REST 2 Minutes

6 Min
This: Ground To Over Head (115/95)
That: Burpee Box Jumps (24/20)

REST 2 Minutes

6 Min
This: Double Unders
That: Push ups

REST 2 Minutes

6 Min
This: Pull Ups
That: Air squats
Mobility WOD
- Foam roller

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
Two person teams. One member does “this” while the other does “that.” Members may switch between “this” and “that” at anytime during the round unless otherwise prescribed.

Total reps equals total score. For rowing, score 1 point for every 50m rowed (partial under 50 does not count).
Mobility WOD
Spend at least 10 minutes on the foam roller hitting any spots that are tight.

7 comments:

Emery Baughan said...

Emery and Jeff: 774 Rx

Sean Carmody said...

Did it solo, 3mins each movement; [14, 51, 14, 24, 131, 80, 46, 91] = 451 Rx

Sean Carmody said...

Did it solo, 3mins each movement; [14, 51, 14, 24, 131, 80, 46, 91] = 451 Rx

Sean Carmody said...

Did it solo, 3mins each movement; [14, 51, 14, 24, 131, 80, 46, 91] = 451 Rx

Lee said...

Lee and Jason: 1104

Cedric Burden said...

Zack and Ced 753 (Ced 418)

Devon McCuan said...

Devon and Ecko: 599 scaled
Ecko 1, 37, 20, 18, 100, 50, 20, 63 = 309
Devon 1, 52, 19, 19, 34, 47, 36, 82 = 290