Jul 13, 2015

Tuesday 15.07.14

Warm Up
- Dynamic stretching
- 400m run

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

- “Chelsea” modified

Today we’re prescribing a 3-6-9 rep scheme, every minute, on the minute do 3 pull ups, six push-ups, and 9 squats for 30 minutes.

Mobility WOD
- Tricep 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
- This is a benchmark WOD that follows a 5-10-15 rep scheme for pull ups, push-ups, and squats, repeated every minute, on the minute for 30 minutes. Chelsea is easy on the legs and hell on the upper body. Most find it impossible to keep the pace for 30 minutes.  Chelsea is scored as the number of rounds completed within the prescribed minute, and the additional rounds completed before the 30 minutes runs out. For example a score of 16/9 indicates that one round per minute was completed up to the 16th minute, and nine additional rounds were completed in the remaining 14 minutes.

Mobility WOD
Time to grab the lacrosse ball again and start with the personal torture.  Set the lacrosse ball on a box and place your tricep muscle on the ball.  Move the ball from your elbow towards your armpit while extending and contracting your arm.  If you find a spot that needs some extra work spend additional time there.  Two minutes total each arm.

7 comments:

Sean Carmody said...

20 rnds @ 5/10/15, then 10 rnds @ 3/6/9. Yesterday's FSquats hurt!

Chuck Lawrence said...

This is my second favorite WOD...right after Cindy.

Kevin McDonald said...

60 rounds, 3/6/9. First 30 felt great, so I decided to double it. Should have followed Sean's lead - saw his post too late.

Plank: 2.5, 1.5, .5.

Enjoying the programming. Feeling the effects of the planks.

monroe said...

Holy crap on a cracker, Kevin. I thought about going for the double. Then I thought about the affect 2 days from now!
Planks 2, 1.5, 1.5, then 30 rounds of 3/6/9. Dead hang pullups, pushups with chest and thighs to floor, a$$ to ankles squats. About 30 seconds per round.

Kevin McDonald said...

Mark - you know what is coming up in 2 days. I, on the other hand, am blissfully ignorant! Living for the moment!

Cedric Burden said...

30 rounds Rx

Devon McCuan said...

30 modified