Sep 20, 2015

Monday 15.09.21

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work:  Accumulate one minute in and L sit where your knees are held above hip height.

WOD: Burpee Ladder. On a running clock perform 1 burpee, then two burpees at the one minute mark, three at the two minute mark, and so on until you cannot perform the next rung of the ladder within the one minute limit.

Post highest rung and partial final attempt to comments.

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
- chest to ground on the burpees

Mobility WOD
Hold the stretch each side for 2 minutes.

4 comments:

Kevin McDonald said...

L-sit: 15, 15, 10, 10, 10

WOD: Burpee ladder - rung 14 +14

Ecko Logrono said...

L-sit 30, 20, 10
Burpee Ladder 11-12(failed)

Kevin Moyer said...

Completed 15 rds

Ecko Logrono said...

ohhh forgot yo mention my buy-out:

21-15-9
Thrusters 55lbs
Pull-ups (with band)

TIME: 10:09