Jul 23, 2015

Friday 15.07.24

Warm Up
- 500m row
- Dynamic stretching

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

“Mirror-Mirror”

- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (135/115)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (115/105)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (95/95)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (65/65)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (45/35)

For each weight count the total number of reps "mirrored."  Highest total is the winner!

Mobility WOD
- Couch stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
With a two-person team grab one bar per person and two 45, 35, 25, and 10lb plates per bar. Load each bar with 135lb and arrange team to face each other. On “go” one team member does one thruster, then the other person does one thruster. Next the first member does two thrusters, followed by the second doing two thrusters. Repeat in this fashion until either member cannot mirror the effort of the preceding effort or progress in repetitions. When this happens, strip the bar and load it with 115lb. Lower the weight and continue the effort all the way down to the empty 45lb bar.

 The bar may be held at rest in a front rack as long as desired, but once it touches the ground that turn is over.

Women’s weights: 115, 105, 95, 65, 35 

Mobility WOD
Spend at least 2 minutes each leg in the couch stretch.  Breath deeply and try to continuously get lower into the stretch.

5 comments:

monroe said...

If the starting weight is out of reach for you and your partner, pick challenging weight that you can manage for at least one rep and work from there.

Lee said...

Dan/Lee. In 36:30. 135: 1/1, 2/2, 3/3, 4/4, 5/3. 115: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/3. 95: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8. 75: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8. 45: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8.

Sean Carmody said...

Modified for a first time thruster to favor technique. Sean/Kyle: 135/95 x 1-->6, 115/85 x 1-->7, 95/65 x 1-->9...

Boo said...

135 1 2 3 4 5 15 15
1 2 3 6 6
115 1 2 3 4 5 6 7 28 28
1 2 3 4 5 6 3 24 24
95 1 2 3 4 5 6 7 8 36
1 2 3 4 5 6 7 8 36
75 1 2 3 4 5 6 7 8 36
1 2 3 4 5 6 7 8 36
45 1 2 3 4 5 6 7 8 36
1 2 3 4 5 6 7 8 36
289
Dan and Lee

Devon McCuan said...

Devon and Ecko (Modified for first time thruster to favor technique!)
85lb x1-9, 65l x1-9, 55ln x1-9, 45lb x1-10, 35lb x1-20