Jul 19, 2015

Monday 15.07.20

Warm Up
- 800m row
- Dynamic stretching
- Ankle, hamstring, hip and shoulder mobility

Main WOD
- Accumulate 5 minutes in a push up plank position

- For time: Reverse Ladder - Deadlift and Overhead Squats (115/75lb).

- 10 DL / 1 OHS
- 9 DL /  2 OHS
- 8 DL /  3 OHS
- and so on

Mobility WOD
- Hamstring and rhomboid mash

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
- No, it’s not a lot of weight, but it’s a lot of work. Pace yourself, maintain a tight core. Do some quality ankle, hammie, hip and shoulder mobility so you can hit the right positions in your squats.

Mobility WOD
Spend two minutes working on each leg and then place the ball between your shoulder blades, along the spine, and move through the range of motion.

4 comments:

Sean Carmody said...

9:10 Rx

Devon McCuan said...

modified warm-up = 800m run
17:43 75lb DL 45lb OHS

Boo said...

Dan 16:35 Rx (05:45)

monroe said...

10:43. 95 OHS, 135 DL. Shoulder did not like 115 OHS! So I scaled down on the OHS, up on the DL. All sets unbroken. Planks were 2.5, 1.5, 1.