Jul 21, 2015

Wednesday 15.07.22

Warm Up
- 500m row
- Dynamic stretching

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

15 Minutes:
- Turkish Get-Up (53/35) alternating each arm

Follow with Farmer’s carry with at least ½ body weight (total between two hands), 6 x 30m. One length of the bubble is 30 m.

Mobility WOD
- Deltoid and lat 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
- If I only had 15 minutes in a day to work out, Turkish get ups would be at the top of my list, followed closely with weighted carry. There are few exercises more functional than getting up off the ground under load, then moving that load.

Mobility WOD
Spend two minutes on your delts and lats after the turkish get-ups

14 comments:

monroe said...

To be clear, that's 15 minutes of TGU, followed by farmer's walks

Lee said...

38@35#/90

Sean Carmody said...

Had to modify for 2 barand new athletes. 15 of TGU wasn't gonna work. 15min AMRAP: 6x53lbs TGU, 4x30m Farmer Walks @ 1/2 BW (45lbs DBs): 4rnds + 5 TGU

Sean Carmody said...

Had to modify for 2 barand new athletes. 15 of TGU wasn't gonna work. 15min AMRAP: 6x53lbs TGU, 4x30m Farmer Walks @ 1/2 BW (45lbs DBs): 4rnds + 5 TGU

Sean Carmody said...

Had to modify for 2 barand new athletes. 15 of TGU wasn't gonna work. 15min AMRAP: 6x53lbs TGU, 4x30m Farmer Walks @ 1/2 BW (45lbs DBs): 4rnds + 5 TGU

Boo said...

It was great to see so many people at the gym this morning.
TGU 32 RX
I loved the farmers walk 1.5 poo' s

Goody said...

30rx/140#

monroe said...

49 TGU rx. Farmer walks with 70lb bells. I'll hit the planks later today.

Ahren Thornton said...

32 tgu. Scaled to 35# after 6.
Farmer walks unbroken with 53# kbs

Devon McCuan said...

36 TGU scaled 20lb
Farmers walk 40lb kbs

Ecko Logrono said...

32 TGU scaled 20lb
Farmers walk 70lb kbs

Emery Baughan said...

8 Rx and my left arm went stupid. 28 @ 35#

Emery Baughan said...

8 Rx and my left arm went stupid. 28 @ 35#

Emery Baughan said...

8 Rx and my left arm went stupid. 28 @ 35#