Aug 12, 2015

Thursday 15.08.13

Warm Up
- 400m Run
- Dynamic stretching

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

Front Squat
3-3-3-3-3-3

Mobility WOD
- couch stretch and 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 good position on the squats.  Feet shoulder width apart, full depth with hip crease below the knee, and maintain a good lumbar curve throughout.  

Mobility WOD
Hold each stretch for a minimum of two minutes per side.  If you have additional time work on practicing the splits.




7 comments:

Sapper408 said...

2x95, 2x115, 2x135

Thanks for the help Gerald

Boo said...

135 x 3
185 x 3
225 x 3 x 4

Kevin McDonald said...

L-sits: :30 x 2. Plank: 2 min, 1 min. 30 HR.

WOD: 115, 135, 155, 175, 185, 190. Felt good.

Cast iron on concrete. Wasn't willing to fail.

monroe said...

L-sit, handstand practice, some light snatch work, then:
FS: 135 3x3, 155 3x3. These were pretty light for me. I was working on speed and power.

Ecko Logrono said...

Went to make up my morning class and the bubble was empty :(
400m run + DStreching
L-sit 20 x 3 followed by 3 min. plank
65 x 2, 75 x 2, 85 x 2
30 HR...almost forgot them!

Devon McCuan said...

Warm up 400m run, DS, FS 3x bar 3x 65lb 3x 85lb
WOD 115lb x3 125lb x2 135lb x2
L-sit 20 15 10 10 5, 3 min plank 1:30, 30x3, 30HR

Thanks Jill for pushing me!

Cedric Burden said...

95# 115# 4x 135#