Oct 8, 2015

Friday 15.10.09

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- “Dia de los Deadlifts”

Three partners perform 15 minutes of work where each partner performs deadlifts with a weight of their own choosing in an attempt to post the highest volume of weight lifted as a team in the allotted time.

Mobility WOD
- Lower back and hip 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
- One partner works at a time, and each person performs only five lifts at a turn. This WOD is about volume and good technique, not brute strength. Set your bar at whatever weight you like. The goal is to use the same weight throughout. Teams may use one to three bars. Try to agree on one weight, one bar so we don’t monopolize the bars (Makes the math easier, too). Post total load to comments.

Mobility WOD
Hold the stretch each side for 2 minutes.

3 comments:

monroe said...

Dennis, Ian, and Mark
46,975
Dennis used 185
Ian and Mark started at 135, went to 185 about half way through

Aubrey Ashford said...

Tisha, Gerald, Aubrey total 45,500

Tisha - 85 pounds x 20 sets x 5 reps = 8,500
Gerald - 185 pounds x 20 sets x 5 reps = 18,500
Aubrey 185 pounds x 20 sets x 5 reps = 18,500


Brett Allen said...

I wasn't in a group but I did my own...
135 lbs 20x8= 21,600