Jul 26, 2015

Monday 15.07.27

Warm Up
- 800m row (2:20 pace, its a warm up)
- Dynamic stretching

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

3 RFT
- 30 calorie row
- 20 KB swings 53/35
- 10 box jumps, 20” (Step down)

Rest 2 minutes between rounds

Mobility WOD
- Hip and Psoas mash

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
- Pace yourself so as to maintain a steady pace in all three rounds. Aim for the same time to complete each round. Practice your rowing mechanics: legs, body, arms, arms, body, legs. Take your time returning to the catch, don’t rush it. Step down from the box to protect your Achilles tendons.

Mobility WOD
The hip and psoas mash will help release tension in the hip capsule.  This will allow for better range of movement in the bottom of the squat.

7 comments:

Sean Carmody said...

13:29 Rx running clock

Devon McCuan said...

3:48, 3:48, 3:51 Rx

Ecko Logrono said...

4:05, 4:05, 4:22 Scaled

Goody said...

2:34, 3:15, 3:15/rx

Simon Kim said...

2:57, 3:15, 3:16 Rx (24" box)

monroe said...

Travel WOD: 10 x 10 squats, 10 push ups, 10 squats, 300m run around the hotel. Followed with handstand practice. Having trouble with toes-to-bar? Do lots of sit ups. That has really helped me. I'm at West Point this week. Fantastic place!

Kevin McDonald said...

I need to pay attention to detail - missed the "rest 2 minutes b/t rounds".
2:50, 3:07, 2:53. Had to sub airdyne for row.

Finished up with 5 rounds of: 10 toes-to-bar and 30 meter farmer's walk with 90# dumbbells.