Sep 9, 2015

Thursday 15.09.10

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Core work: Accumulate 5 minutes on a push up position plank

WOD: Deadlift 3-3-3-3-3

Mobility WOD
- Hamstring 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
- Using Russian swings on this one.  The KB should not go above eye level.

Mobility WOD
Hold the stretch for 2 minutes, 2x

4 comments:

Ben Meier said...

The 0530 did 5 rounds: 20 WBS, 10 Pull-ups, 20 Double unders

monroe said...

Warm up: 10 x 10 KB swings 53lb, Plank 2.5, 1.5, 1.0
DL 325, 255, 265, 275, 265

Gerald Wynn said...

DL 205, 255, 305, 355, 405

Kevin McDonald said...

Had to do a make-up today.

Plank: 3, 2

DL: 205, 225, 245, 265, 280