Sep 6, 2015

Monday 15.09.07

Warm Up
- Dynamic stretching
- Core work from below
- Jog to track or 100m course

Main WOD
- Core work: Alternate one minute push up plank and one minute glute bridge, three rounds, six minutes total. To execute the glute bridge lay flat on the ground with your arms by your side and your heels about a foot from your butt. Knees should be at a 90 degree bend. Then pull your ankles backward engaging your hamstrings and press your hips up as high as you can.


WOD: 10 Rounds for time:

- 100 meter sprint, 10 hand-release push ups.

Mobility WOD
- Pigeon stretch and forward lunge

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
- After the sprints ensure that you do the mobility workout.  

Mobility WOD
Hold the stretch each side for 2 minutes and then switch to forward lunge.  On the lunge drop your center of gravity over your front foot as much as possible lowering down to the ground.

3 comments:

Kevin McDonald said...

Core: Enjoyed the alternating planks and glute bridges. Good mixture.

WOD: 8:16 Rx. Shouldn't have waited until 1030 to run outside. Smoked!

I don't know which was worse, the HRPUs or the sprints (okay, I'm slow but they were sprints for me).

Ecko Logrono said...

Can't run for a while--Dr. orders...opted for WOD Hotshots19

monroe said...

9:35