Oct 18, 2015

Monday 15.10.19

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Diane”

21-15-9
- Deadlift (225/155lb)
- Handstand pushups

Mobility WOD
- Splits

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
- Scale weight as needed.  If you cannot complete the lift without rounding your back, lower the weight.  Ensure a proper lumbar curve throughout the lift.

Mobility WOD
Hold the stretch each side for 2 minutes.

6 comments:

Ecko Logrono said...

DEADLIFTS 85LBS
HANDSTAND PUSHUPS(SCALED BY DOING PIKE PUSHUPS)
TIME: 12:49

Kevin McDonald said...

16:19. DL 225. HSPU - Started on 1 ABMAT, then 2 on second round. Got sloppy with my core on the HSPUs - need to focus.

Kevin Moyer said...

9:05 DL #175 and 2 ABMATs for the HSPU.... this time last year I couldn't even hold a handstand without help let alone do a HSPU.

monroe said...

Handstand practice
Diane: 9:02 Ed
Finished with 20 x 95lb snatches, singles for speed and technique

monroe said...

Ed? Meant Rx

monroe said...

Nice work on the HSPU Kevin!