Jul 7, 2015

Wednesday 15.07.08

Warm Up
- Dynamic stretching
- 500m row

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

20 minute AMRAP
- 5 goblet squats (53/35)
- 10 push ups
- 15 KB Russian swings (53/35)

Mobility WOD
- Pectoral mash
- pigeon 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
Pretty simple. A squat/push/hinge combination in a familiar rep scheme.  Ensure full depth on the squat and keep your weight on your heels.  Swings are Russian so shoulder height is as far as you'll go.  Derive the power from your hips, not your arms.

Mobility WOD
More mashing of the upper body today.  Lay flat on the floor and place a lacross ball into the pectoral muscle.  Move the arm thats on the same side through its range of motion.  If your natural anatomy prevents this method from happening, lay on your back and use the weight of a kettlebell to push the ball into the muscle.  Hold each mash/stretch position for two minutes.

6 comments:

monroe said...

Man, I had to fight for every rep on that one. The gym was hot and swampy, and I think the Kentucky tap water is getting to me. Anyway, 10 rounds Rx weight, plus 5 squats and seven push ups. I underestimated this one.
Followed with 5 minutes of planks: 1.5, 1.5, 1, 1.
This morning I walked/ran for an hour and did a 360m farmer walk with 45b DB's with three brief breaks.

monroe said...

Man, I had to fight for every rep on that one. The gym was hot and swampy, and I think the Kentucky tap water is getting to me. Anyway, 10 rounds Rx weight, plus 5 squats and seven push ups. I underestimated this one.
Followed with 5 minutes of planks: 1.5, 1.5, 1, 1.
This morning I walked/ran for an hour and did a 360m farmer walk with 45b DB's with three brief breaks.

Kevin McDonald said...

You're killin me Godfather! I looked at this and thought, "15 rounds". With the humidity in GHOP, I couldn't even keep a grip on the KB. Needed chalk and a towel on every round.
Warmed up on the airdyne, followed by mobility for the hips, peanut on the back/shoulders, and pec work.

Fought through 11 rounds, 5 squats, 10 push ups, 2 KBS. Rx.

Planks: 3, 2.

Great programming! Spending lots of time with LAX balls, bands, rollers...

Cedric Burden said...

11rounds +15 Rx

Cedric Burden said...

11rounds +15 Rx

Devon McCuan said...

11 rounds + 5 scaled (26lb kettlebell)