Jul 28, 2015

Wednesday 15.07.29

Warm Up
- 500m row
- Dynamic stretching

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

Press 5-5-5-5-5

Mobility WOD
- Trapezious and rhomboid 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
- Warm up with the bar and work up to a weight you can maintain for five sets across.  Keep a tight core throughout the lift and don't arch your back.

Mobility WOD
Grab a lacrosse ball and lie down on the ground with the ball between your shoulder blades.  Move your arm through its range of motion while slowly moving the ball towards your neck.  Once you're into the meaty portion near your neck, trap, plant your feet and arch your hips to put more pressure on the muscle.  If it's too intense lower back down.  Spend two minutes on each side.

6 comments:

Sean Carmody said...

10:10 Rx @ 145#

monroe said...

30:00 minute travel WOD at West Point: 10 x squat, pushup, sit up, 300m run

Goody said...

9:47, 5x145, 5x165, 5x185, 5x185, 2x205

Boo said...

(0530) 5x110, 5X110, 5x125, 5x125, 5x145
deadlift 280x3x10

Emery Baughan said...

95#

Devon McCuan said...

65#