Jul 15, 2015

Thursday 15.07.16

Warm Up
- Dynamic Stretching

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

5 Rounds for time:

- 10 Toes to bar
- 15 Box jumps (Step down)
- 20 Kettlebell swings (53/35)

Mobility WOD
- Hamstring mash and 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
Here’s an opportunity to put your pacing strategies to the test in a hi rep triplet. You may be able to bust out that first round unbroken, but will the third round bust you? Pre commit to a rep scheme you are confident you can maintain and stick to it until the fifth round. Then expend all remaining.

Mobility WOD
You're probably feeling the squats and running.  Have a seat on a box with a lacrosse ball and put the ball under your leg.  Contract and extend your leg while slowly moving the ball from your knee to your glutes.  Couch stretch is to open up the hip flexors after the toes to bar.  2 minutes each side for each portion.

9 comments:

monroe said...

Off to Minnesota for a family reunion today, taking some kettlebells along. Staying on the old family farm so I should be able to find some fun and functional stuff to do!

abnchap said...

17:44 scaled

Sean Carmody said...

11:57 Rx at 24".

Emery Baughan said...

14:21 Rx

Lee said...

19:30 scaled

Kevin McDonald said...

14:02 Rx

Plank: 2.5, 1.5, 1

James Winkelhake said...

17:46 50# kb

Devon McCuan said...

14:30 scaled (26lb kettlebell)

Chris Ellison said...

Plank 3, 2
WOD 12:25 did k2e, used 24in box, 35#db (all I have)

My homemade pullup rig is getting a little loose, and I didn't want to temp fate w/t2b. Much less exerting with k2e, but still a tough wod...by round 4 I was hating life...didnt help that it was 90+ in my garage. Need a heavier kb, but that'll have to wait until next month just bought 260# bumper set and olympic bar (wife not happy).