Sep 28, 2015

Tuesday 15.09.29

Warm Up
- Jog to 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: Run 4 x 200, 2 x 400, 1 x 800, 1 x 400, 1 x 200 meters.

Mobility WOD
- Couch and Calf 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
- 1:1 work rest ratio.  If it takes you 30 seconds to run the distance, rest 30 seconds before the next set.

Mobility WOD
Hold the stretch each side for 2 minutes.

1 comment:

monroe said...

Dead bug, then snatch work: 5 x 3 at 50%
Did the runs by effort instead of time. Did all runs at 80%. Followed by handstand practice and pull ups