Oct 7, 2015

Thursday 15.10.08

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Back Squat: 4-4-4-4, 3-3-3, 2,2

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 the squat.   

Mobility WOD
Hold the stretch each side for 2 minutes, 2x.

3 comments:

Aubrey Ashford said...

Back Squats
5X5 - 135/155/175/185/195
4X4 - 200/205/215/225
3X3 - 235/245/245

Kevin McDonald said...

Made this one up on 9 OCT.
Back Squat

4 x 4 - 135, 165, 185, 205
3 x 3 - 215, 225, 225, 230 (ok, 1 extra set)
2 x 240, 3 x 250 (and 1 extra rep)

Looks like I need a better profile photo after seeing Aubrey and family!

Nice numbers Aubrey!

Ecko Logrono said...

Travel WOD (visited Crossfit Kingtowne)

Stretching (2 rds)
Side by side lunges
Walking thight stretches
High knees
Butt kickers
Duck walk

Warm up
200m run or 200m row

WOD
10 x 3 front squat (74%)---65lbs

800m run ---3:25
Rest 4 min
800m run---4:20

Cooldown
60 Superman 3 sec hold