Sep 1, 2015

Wednesday 15.09.02

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute L-sit.  Knees above hips.

Back squat
- 5-5-5-5-5 reps

Mobility WOD
- Splits

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 weight across each set.  Ensure full depth is reached, hip crease below the knee.  Maintain a good lumbar curve, keep your weight on your heels, and drive with your hips.

Mobility WOD
Practice splits; right, left and center.  Hold each for 1 min.  Rotate through 2x.

7 comments:

Devon McCuan said...

L-sit 30-20-10
WOD 105-115-125-135-145 PR

Boo said...

WOD 135 Warm up, 185 x 5, 225 x 5, 275 x 5, 295 x 5, 305 x 5

Great WOD

Ryan Kroells said...

225, 245, 255, 265, 275

Cedric Burden said...

135-165-185 2x 225#

Sapper408 said...

135, 155, 165, 185, 205 with Big Time Jim

monroe said...

L sits 4 x :15 seconds
High bar back squats 185lb x 5 x 5
Followed with bench press 135 x 8 x 3, because I haven't done any for awhile.

Kevin McDonald said...

L-sits: 30, 15, 15 seconds. Wow! Knees above hips is tougher than "try to stay level."

HBBS: 5x5 of: 135, 185, 205, 215, 225.

Good times!