Aug 23, 2015

Monday 15.08.24

COACHING CLINIC THURSDAY at 1600. On ramp prep training in the Bubble with Mark.

Warm Up
- 400m run
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

2k row

Mobility WOD
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Pigeon Right Side 1 minute
- Pigeon Left Side 1 minute

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
- This should be a relatively quick workout.  Spend time afterword working on the mobility.  Today would be a good time to work on a skill after the row.

Mobility WOD
- Now that the legs are nice and warm time to get flexible.

8 comments:

Sapper408 said...

Bill 7.27

Kevin McDonald said...

L-sits: 30, 30, 15, 15.

7:47. No rower. Subbed with 200 x 45# SDHP.

That was more painful than any 2K row - I sure miss the C2s.

Did a 10K yesterday. Probably didn't help the performance, but I needed it.

Devon McCuan said...

L-sit 30, 20, 10 x4

8:54

Ecko Logrono said...

8:58

monroe said...

2000m: 7:56. 30 SPM avg. Performed while listening to Bel Biv Devoe: Poison. Never trust a big butt and a smile, indeed.

Cedric Burden said...

LOL @ Monroe....classic!

I'm recovering from the 22 Vet WOD on Saturday...COMPLETED EMOM for10 descending burpees and ascending AMSU...row 1k 3:55

Ryan Kroells said...

7:15.3

Tamika M said...

9:41