Aug 30, 2015

Monday 15.08.31

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute in a handstand

- 3 x 1-2-3-4 pull ups
- 3 x 2-4-6-8 push ups
- 3 x 3-6-9-12 squats

Mobility WOD
- banded shoulder distraction

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 is a every two minutes work out where in the first two minutes you perform 1 x pull up, 2 x push ups, 3 x squats. Rest for the remainder of the two minutes. When the two minutes are up, perform 2 x pull ups, 4 x push ups, 6 x squats before again resting for the remainder of the two minutes. Continue in this fashion until you’ve completed the 4-8-12 set, that’s one round. Start again with 1-2-3 set on the next two-minute mark. Repeat until you complete three full rounds

Mobility WOD
- Lets get some mobility into those shoulders.  Spend a minute minimum each side and rotate 2x.

5 comments:

Cedric Burden said...

Completed 1st round as prescribed then 2x double the rep scheme

Devon McCuan said...

3.5mi walk + 2:30 jump rope warmup
1min handstand (supported by wall) unbroken
Completed 1st and 2nd round as prescribed then 3rd round doubled the rep scheme

monroe said...

Free-standing handstands, :20, :20, :20
WOD as prescribed.

Kevin McDonald said...

Wall handstand: 1 min, 45 sec, 15 sec.

WOD Rx. Focused on form and ROM. Strict pull ups.

Sapper408 said...

2x the reps for each set. Completed strict pull ups for each set.