Jul 8, 2015

Thursday 15.07.09

Warm Up
- Dynamic stretching
- Hip opening drills and couch stretch

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

13 minute AMRAP:
- 13 calorie row
- 13 Toes to bar

Mobility WOD
couch stretch

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
Rowing: focus on strong pulls and try to get each pull to equal one calorie.
Toes to bar: activate the shoulders to keep your body from swinging.  If you cannot do t2b, do knees to elbows.


Mobility WOD
Couch stretch will lengthen the hip flexors after we just shortened them by doing the toes to bar.  Hold each leg for one minute and alternate through 2x.

6 comments:

monroe said...

Five rounds, 7 calories. That went by quick! Slippery bar, no chalk made T2B dicey. 5 minutes planking, 3:00, 2:00

Kevin McDonald said...

Warmed up on the airdyne for three minutes and worked on my hips and shoulders.
6 rounds, 13 calories, 2 T2B - with a couple of caveats. No rower, so I subbed with the airdyne for 41 seconds (based upon previous rowing performance and a comparison table that I found online). Pull up bar is a piece of 1" pipe on my ring straps - really great to get a rhythm - Ha!
Planks: 2, 1, 1, 1. Killed me today. My wife said the veins in my ears were popping.
Airdyne cooldown for 5 minutes, followed by hedge trimming.

Devon McCuan said...

4 + 13 + 2 scaled

Chris Ellison said...

Plank 230, 130, 100
7 rounds no rower, subbed 15reps stiff-leg deadlift/bent over row compound movement w/55# dumbbells

Wasn't sure how to sub the rower, but this was pretty challenging. I was smoked by the end, but I did 1min on 1min off dead hang by 5 sets after for grip training. Could have gotten more rounds on wod, but my grip kept giving out on t2b.

Chris Ellison said...

Plank 230, 130, 100
7 rounds no rower, subbed 15reps stiff-leg deadlift/bent over row compound movement w/55# dumbbells

Wasn't sure how to sub the rower, but this was pretty challenging. I was smoked by the end, but I did 1min on 1min off dead hang by 5 sets after for grip training. Could have gotten more rounds on wod, but my grip kept giving out on t2b.

Chris Ellison said...

Plank 230, 130, 100
7 rounds no rower, subbed 15reps stiff-leg deadlift/bent over row compound movement w/55# dumbbells

Wasn't sure how to sub the rower, but this was pretty challenging. I was smoked by the end, but I did 1min on 1min off dead hang by 5 sets after for grip training. Could have gotten more rounds on wod, but my grip kept giving out on t2b.