Oct 15, 2015

Friday 15.10.16

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Partner WOD: “I Go, You Go”

For Time (10 reps at a time):
- 120 KB swings (eye-level height, 53/35lb)
- 120 Double unders
- 120 Medicine ball cleans (20/14lb)
- 120 Burpees
- 120 Sit ups

Mobility WOD
- Foam roller

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
- Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish. There’s an old parable that goes: “If you are given a frog and a piece of cake to eat, eat the frog first.” Personally, I’d do the burpees first.

Mobility WOD
Hit any tight spots for 10 minutes


Sean Carmody said...

Sean & Kyle: 19:50 Rx. Hello to the old crew. I've been sticking with IMCF programing, but generally stay a week behind for flexibility.
- Love from IMCF Stewart.

Marion Sewell said...

Marion and Yo. 34:50 Rx.

Ecko Logrono said...

Workout solo 23:41

Kevin McDonald said...

Kevin & Imaginary Friend: 21:29 Rx.
Changed the order to Burpees, Sit ups, MBC, DU, KBS. Sit ups gave me a breather after burpees and DUs offered a breather after MBCs - at least that was my theory.

OX from IMCF Pittsburgh! Cast Iron and Concrete!