Aug 4, 2015

Wednesday 15.08.05

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute in L Sit, then
- 4 minutes push up plank

For time:
10-9-8-7-6-5-4-3-2-1 (55 total reps)

- Med ball clean
- Push up
- Sit up

Mobility WOD
- Banded shoulder and pectoral 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
- Today is a partner WOD but it will be completed individually.  What does this mean?  Each parnter will observe the other while they complete the workout.  Why?  To work on identifying points of performance, ie full hip extension on the med ball clean before transitioning to the squat, not reverse curling the ball.  Each person should be able to identify deficiencies in lifting technique.  The hard part is correcting it.  We'll practice that today.

Mobility WOD
- No lacrosse ball today! (you should still do something on your own)  Grab a green band and some bar space.  Loop the band around your wrist and move back to stretch it out, providing tension.  Relax your arm and allow the band to pull your arm away from your shoulder socket.  Rotate your wrist back and fourth slowly for two minutes each side.  For the pectoral stretch you'll rotate your body away from the band while there is tension to stretch your pectoral muscle.

6 comments:

monroe said...

L-sit holds: 20, 20, 20 seconds. Planks 2 + 2 minutes.
WOD: 7:28. Better than a cup of coffee!

Boo said...

6:55 Rx

Emery Baughan said...

4:40 Rx. Legs were on fire for round 6 and 5.

Sapper408 said...

8.24 Rx

Ecko Logrono said...

L sits 20, 20, 20
3 minute plank
9:48 Rx

Kevin McDonald said...

L-sit: 30, 30. Plank: 2:30, 1:30.

WOD: 6:41 RX