Sep 27, 2015

Monday 15.09.28

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work: 100 sit ups

“Gwen”
Clean and jerk 15-12-9 reps

Post loads to comments.

Mobility WOD
- Banded shoulder distraction

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
- Touch and go at floor only. Power cleans/jerks are allowed. A pause or a re-grip off the floor is a foul. No “dumping” between reps. Use the same load for each set. Rest as needed between sets.

Mobility WOD
Hold the stretch each side for 2 minutes.

5 comments:

monroe said...

sit ups 5x20 with double under 5x20 in between, then
"Gwen" with 95lbs

Gerald Wynn said...

"Gwen" 115

Russ Ames said...

95# for Gwen. SPlit situps 50 before Gwen and 50 after.

Kevin McDonald said...

Made this one up on 1 Oct.
Core: 100 sit ups unbroken.
"Gwen" 115.

Ecko Logrono said...

500 m row / DStretching

100 sit ups
GWEN 45lbs