Sep 16, 2015

Thursday 15.09.16

Warm Up
- Jog to the track
- Dynamic stretching

Main WOD
Core work: “Dead Bug,” three one-minute rounds. To execute the dead bug lay on your back, suck in your belly and push the lower back into the floor. Extend your arms, legs
and head toward the ceiling. Alternate lowering and raising the arm and leg of one side while maintaining a tight core.

WOD: Sprint 6 x 200 meters

Mobility WOD
- Pigeon 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
- 2:1 work ratio

Mobility WOD
Hold the stretch on each side for 2 minutes 

3 comments:

Kevin McDonald said...

Dead Bugs are deceptive - they look so easy.

WOD: Failed to follow instructions, but I'm not going to re-do it. Did 1:1 work to rest ratio. Forgot that it was 2:1 - so sorta Rx.

Total time: 7:08 with rest.
Lap times: :32, :38, :39, :42, :40, :39

Started off faster than planned. Ended up about where I thought I would be.




monroe said...

6 x 200m: 47, 45, 45, 45, 45, 43 Felt good so I did 2 more: 44, 46. Then dead bug. Ugh. Sprinting is good core work!

Gerald Wynn said...

34,35,35,36,34,32 Favorite quote from the 0630 group. "Now i am a Running Dead Bug" lol