Sep 3, 2015

Monday 15.09.07

Warm Up
- Skips, jumps, short accelerations

Main WOD 

Perform 100 double unders, then:


Kettle bell Complex


Here’s how it goes:
* Round 1: 10 double swings, one goes then the other
* Round 2: 8 swings + 2 cleans, one goes then the other
* Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
* Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other
* Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other. That’s one complete complex. Repeat two more times for three complete complexes.

Mobility WOD
- Foam roller

Post total time to www.ironmajorcrossfit.com.

Coach's Notes. The Bubble is on holiday hours today

Main WOD
- Two partners perform the WOD in a “I go you go” pattern for three rounds each
Each complex should be done with two kettle bells. Use a lighter weight than you think
you can handle and concentrate on good form.

Mobility WOD
Spend 10 minutes with a foam roller hitting any tight spots.

5 comments:

Devon McCuan said...

Ecko and Devon 12:49

monroe said...

Mark (2 x 35lb) and Kevin (2 x 24lb?) 9:36

Kevin Moyer said...

Mark Monroe posted before I could. It was either 2x 24 or 26.

Kevin McDonald said...

11:51. Kevin(2 x 35) and his imaginary friend (2 x 70). If you're going to have an imaginary friend, he should be strong!

Tamika M said...

Tamika and fawn 1450