Sep 14, 2015

Tuesday 15.09.15

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Core work: Alternate one minute push up plank and one minute glute bridge, three rounds, six minutes total. To execute the glute bridge lay flat on the ground with your arms by your side and your heels about a foot from your butt. Knees should be at a 90 degree bend. Then pull your ankles backward engaging your hamstrings and press your hips up as high as you can.

WOD: Shoulder Press, 3-3-3-3-3

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
- Increase weights across each set

Mobility WOD
Hold the stretch on each arm for 2 minutes 

6 comments:

Ecko Logrono said...

6 MIN CORE WORKOUT
45, 55, 55, 65, 75

Kevin McDonald said...

Alternated 1 minute plank / 1 min bridge for 6 minutes.

Press: 3 x 95, 3 x 115, 3 x 125, 2 x 140, 140 Fail, 2 x 140, 140 Fail.

Cedric Burden said...

Alternated 1 minute plank / 1 min bridge for 6 minutes.

3- 3- 3- 3- 3 Strict Press
75-95-105-115-135#

monroe said...

core work, then press: 95, 100, 105, 110, 105. Karen beats me down in so many ways. Presses are a weakness anyway.

Sapper408 said...

75,95,105,115,125

Ecko Logrono said...

3 MIN PLANK
3 MIN GLUTE BRIDGE

45, 55, 55, 65, 75LBS