Aug 11, 2015

Wednesday 15.08.12

Warm Up
- 500m row
- Dynamic stretching

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

“Annie”

50-40-30-20-10 rep rounds for time of
- Double unders
- Sit ups
Mobility WOD
- couch 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
- Note for the double unders; its not how high you jump, its how quickly you can rotate the rope.

Mobility WOD
- After 150 sit ups your hip flexors will need to be stretched out.  Hold each side for a minimum of two minutes.



12 comments:

Cedric Burden said...

7:56 Rx (PR)

Ecko Logrono said...

L sit 20, 20, 20 3min Plank 30 HR
11:18 Scaled
100/80/60/40/20 JR
50/40/30/20/10 SU

monroe said...

3 minute plank, one minute L sit, done after Annie (ouch). Hand stand holds and hollow rocks.
"Annie" Rx: 8:46. I have the monkey butt from all those situps. Should have brought a mat, like Jill. (Should have done my DU's faster, also like Jill!)
Nice work Cedric!

Devon McCuan said...

2.5mi walk (pushing the munchkins in the stroller) and 150 jump rope for warmup
1min L-sit (lots of breaks)
3min plank 1min 30sec x4
30 HR

Annie 11:52 scaled
150/120/90/60/30 JR
50/40/30/20/10 SU

Boo said...

Annie 10:47 Rx

Sapper408 said...

9.07 (subbed DU with SU)

I could have gone faster if I didn't have to encourage Jim so much.

Tamika M said...

12:46 (su)

Jill Teixeira said...

And I added a little body glove beforehand as an extra safety measure 😀

Jill Teixeira said...

7:48 RX

Ben Meier said...

7:58 rx with abmat sit-ups

Kevin McDonald said...

7:47 RX. DUs are coming back - 30, 20, 10 unbroken. Always remember to double knot shoelaces. :)

Anthony Snipes said...

7:31 Rx