Aug 10, 2015

Tuesday 15.08.11

Warm Up
- Do the core work at the bubble and then jog to the track

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

- Run 4 x 600m

Mobility WOD
- Calf 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
- Rest a minute between rounds.  

Mobility WOD
- Spend at two minutes on each calf.

2 comments:

monroe said...

Lsit 30, 20, 10 seconds, 3 minute plank. 3x10 second free-standing handstand holds.
4x600m 2:39, 2:41, 2:42, 2:41

Devon McCuan said...

Lsit: 15, 10, 5x7 seconds
3 min plank: 1min, 30x4
4x6 2:34, 2:53, 2:49, 2:47 w/ 800m cool down