Sep 17, 2015

Friday 15.09.18

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work: 3 x 10 GHD sit ups.


WOD: “Swing Away.”


Two partners face one another with a kettle bell between them. Alternate performing two-handed chest-high swings in an ascending ladder (1-1, 2-2, 3-3, and so on) until one partner cannot match the other’s set of reps without pausing, then reverse the ladder. Rest only as long as it takes your partner to complete their turn.

Mobility WOD
- Foam roller

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
- Russian swings, not American.  Use a weight that is challenging but not too heavy.

Mobility WOD
Spend 10 minutes on the foam roller

2 comments:

Kevin Moyer said...

20rds with Ian! Now I can't even make a fist.

Kevin McDonald said...

53# KB. 20 rounds with my imaginary partner (IP). I was ready to go to 25 but IP tapped-out at 20. Got some nice raw spots on the outside of both ring fingers.

Made this one up on Sunday, 20 SEP.