Jul 6, 2015

Tuesday 15.07.07

Warm Up
- Dynamic stretching
- 400m run

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

5 rounds for time:
- 10 hang power snatch, right hand
- 20 double unders
- 10 hang power snatch, left hand

Mobility WOD
- Rhomboid and trapezius 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
Use kettle bell and do KB snatch if there are no dumbbells. Weight is up to you, just pick something you can maintain for 100 reps. Remember to keep that tight core plank position whether you are jumping rope or snatching.

Mobility WOD
Grab a lacross ball and lay on the ground.  Place the ball in between your shoulder blades to one side of the spine and slowly inch up towards your traps (towards your neck) while moving your arm, thats on the same side as the ball, through its range of motion.  Move slowly as you're trying to get deep into the tissue.  If it is too much pressure to lay flat, turn your body slightly away from the ball to ease the pressure. 

4 comments:

Sean Carmody said...

9:53 Rx @ 50# DB

monroe said...

Warmed up and cooled down with 800m row.
WOD: 9:23 with 53b KB.
finished with 4 x 30m farmer walks, 70lb DBs
5 min Planks 2 x 2:30

monroe said...

Warmed up and cooled down with 800m row.
WOD: 9:23 with 53b KB.
finished with 4 x 30m farmer walks, 70lb DBs
5 min Planks 2 x 2:30

Kevin McDonald said...

Warmed up with 3 minutes on the airdyne, 400m run.
WOD 11:15 with 53# KB
4 x 40 lunge steps with 30 second break between sets.
Planks: 3, 2
Walked Alfred.