Aug 9, 2015

Monday 15.08.10

Coaches Clinic 11 August 2015 contact Mark if your interested

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
30 hollow body rock exercise

5 Rounds:
- 15 wall ball (20/14)
- 30 Double unders
- Rest two minutes between rounds
- Post fastest and slowest times

Mobility WOD
- Pigeon stretch

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
- Ensure your weight is back on your heels and full depth is reached on the squat.  Keep your elbows under the med ball and your chest up.

Mobility WOD
This stretch is one of the best things you can do for lower back, hip flexors, and your IT band.  Spend at least two minutes each leg in the position.

8 comments:

Cedric Burden said...

Rounds 1- .57*
2- .53
3- .54
4- .55
5- .51*

* denotes fastest and slowest rounds

monroe said...

Nice work by Cedric and the rest of the 0630 crew. I'll be in at 1600 if anyone wants to play.

Sapper408 said...

1.07/1.14

Thanks for the coaching Mark

Boo said...

1:33 and 1:44

Devon McCuan said...

1:14 and 1:24

monroe said...

L sits 30, 20, 10 secs, 3 minute plank.
Wod: :56, 1:13. Too many DU misses.
Followed with 5x8 T2B, weighted pull-ups; 3x5 with 10b, 3x3 with 20 lb.

Sarah Long Sparks said...

L Sits 2 rounds of 30 seconds; 3 min plank
WOD: Sarah 0:53/1:00 Rx, Jamie 0:56/1:16 14# SU's
4 sets of 5 Pull Up's

Kevin McDonald said...

Late entry. L-sits: 30 secs x2. Plank: 2 min, 1 min. 30 HR.
WOD: :57, 1:19. Whipped myself repeatedly with the rope during DUs.