Sep 13, 2015

Monday 15.09.14

Warm Up
- Dynamic stretching

Main WOD
- Core work: “Coffee Table,” five max effort attempts. To make a table, sit on the floor with hands behind shoulders and knees bent at 90 degrees. Take a breath, brace your core and lift your hips until your torso is parallel to the ground. Engage your hamstrings and press up through the shoulders, retracting your shoulder blades. When you begin to sag, release and rest for the next attempt.

WOD: “Karen,” 150 wallball (20/14) shots to a 10’/8’ target

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
- Ensure full depth of the squat on the wallball shots

Mobility WOD
- After 150 squats you'll need to open up the hips again.  Hold the stretch each side for 2 minutes.

7 comments:

Sapper408 said...

9.19 Rx, not a easy as it looked on the site last night

monroe said...

5 x :30 second tables
"Karen" 9:17 rx

Tamika M said...

12:12 6lb ball (don't judge ;-))

Kevin McDonald said...

One 6 minute table.
"Karen" 9:17 Rx. PR. Last time was 9:58.
Broke it down to descending sets: 18, 17, 16,...down to 7. Still hurt.

Ecko Logrono said...

What a way to start to the week!!! The workout was great, the timer got jack up-but, but comparing to my neighbor I must have done between 9ish -10ish minutes, broke it down in sets of 20x7 10x1. 5 min coffe table

Anthony Snipes said...

8:56 Rx

Kevin Moyer said...

10:39 130 were RX, then had to drop down to 14lbs ball (form was going to crap)