Jul 27, 2015

Tuesday 15.07.28

Warm Up
- 400m Run
- Dynamic stretching

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

5 Rounds for time:
- 30 Double-unders
- 30m Farmer walk, minimum ½ body weight.

One length of the bubble is 30 meters.

Mobility WOD
- Forearm and tricep 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
- Today we are working on some skill work with the double unders, specifically coordination, and strength.  A suggestion on the double unders, its not how high you jump each time the key is on how fast you spin your wrists.

Mobility WOD
- Grab a lacrosse ball and a box.  Spend 2 minutes on each arm.  Put ample pressure down on the ball with your other arm.  You'll probably feel it after the farmer walk.


monroe said...

Keep a tight core as you jump. Everything is a plank, double under are a good example. If you've been doing the programmed planks, you should see a difference today.

Sean Carmody said...

5:19 Rx at 65% BW

Boo said...

(5:30 Group) 7:48 @140 lbs RX

Goody said...

7:57 @140

Devon McCuan said...

7:36 @80lb

Kevin McDonald said...

5:58 with 120# farmer walk RX. Catching up on posting.