Sep 8, 2015

Wednesday 15.09.09

Warm Up
- 500m row
- 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: 15 Minute Kettlebell AMRAP (53/35)

- 8 swings (chest high)
- 8 snatch
- 8 goblet squats

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
- Using Russian swings on this one.  The KB should not go above eye level.

Mobility WOD
Hold the stretch on each arm for 2 minutes

3 comments:

monroe said...

Well, that was spicy. 11 rounds, 8 swings, 1 snatch. Made up yesterday, posted that there.

Kevin Moyer said...

11rds at 35# and some nice bruises.

Kevin McDonald said...

9 rounds, 8 swings, 2 snatches. Rx. Maybe I should have followed my instincts and gone with the 44# KB.

Been reading Martone's book "Kettlebell Rx" and tried to work on technique - breathing, form, transitions.... Snatches were much better - no more bashed forearms.

I think that Mark's use of the term "spicy" was a bit misleading. Marines are sneaky like that.