Sep 7, 2015

Tuesday 15.09.08

Warm Up
- 500m row
- Dynamic stretching focusing on hip mobility

Main WOD
- Handstand practice: Accumulate two minutes in a handstand. In order of skill, use freestanding, belly facing wall, back facing wall, or piked off a box.

WOD: Snatch 3-3-3, 2-2-2, 1-1-1

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
- Find a weight for each rep scheme ie 3 is different weight than the sets of 2, ect.

Mobility WOD
Hold the stretch on each arm for 2 minutes 

5 comments:

Kevin McDonald said...
This comment has been removed by the author.
Kevin McDonald said...

Handstand: 2 x Belly facing wall (:30, :20, :10)

WOD: 3 x 3 x 95, 3 x 2 x 105, 1 x 115, 1 x 125, 1 x 125

Cast Iron & Concrete!

Tamika M said...

I just want to clarify that tummy facing wall is harder than back facing wall.
35-35-35
45-45-45
35-35-35

Tamika M said...

Oh Kevin we miss your cast iron and concrete! 💗

monroe said...

95, 95, 95, 105, 105, 105, 115, 115, 115, 115, 115