Sep 22, 2015

Wednesday 15.09.23

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Handstand practice: Accumulate two minutes in a handstand.  In order of skill, use freestanding, belly facing wall, back facing wall, or piked off a box.

WOD:

21-15-9
Toes to bar
Box jump (24/20)

Mobility WOD
- Couch 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
- ensure full depth on each squat

Mobility WOD
Hold the stretch each side for 2 minutes.

8 comments:

Cedric Burden said...

5:25 Rx

Marion Sewell said...

Marion 12:30 RX

Sapper408 said...

7.18 RX...Props to Cedric

Kevin McDonald said...

Core: Belly facing wall handstands - 1 min, :45, :5

WOD 4:32 RX

Tamika M said...

10:13

Aubrey Ashford said...

WOD 12:00 RX

monroe said...

4:55. Losing that t2b mojo! Nice work Kevin!

Ecko Logrono said...

DStretching
2 min Handstand (back to wall)

WOD: 5rds
15 box jumos (did step down)
12 deadlifts 65lbs
9 hang power cleans 45lbs
6 push jerks 45lbs

TIME: 10:12