Sep 16, 2015

Wednesday 15.09.16

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work: Accumulate 2 minutes in a one-arm plank. Follow with 100 sit ups.

WOD: Pull up Ladder. On a running clock perform 1 pull up, then two pull ups at the one minute mark, three at the two minute mark, and so on until you cannot perform the next rung of the ladder within the one minute limit.

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
- Ensure that you reach full extension at the bottom of the pullup

Mobility WOD
Hold the stretch on each arm for 2 minutes 

2 comments:

Kevin Moyer said...

13rds.... 2 away from completing rd14

Ecko Logrono said...

500m row / DStretching

WOD: 5 rds
30 push-ups
20 box jumps
10 pull-ups

buy-out: 5 x 15 sit-ups