Oct 12, 2015

Tuesday 15.10.13

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Shoulder Press:
- 2-2-2-2-2

Mobility WOD
- Banded shoulder distraction

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
- Each set should increase in weight.  Keep your core tight, pulling your chest down.  Do not arch your back.

Mobility WOD
Hold the stretch each side for 2 minutes.


monroe said...

11:45 Push ups are my goat. No probe with DU's or jumps. Jumps felt real good, maybe from the oly work I've been doing. Anybody interested in going to the end of year meet in Onaga, come see me. It's a great opportunity in a small venue to experience your first competition.

monroe said...

Sorry, meant to post that for Monday!

Marion Sewell said...

4x65, 4x95, 4x115, 4x135, 6x135

Kevin McDonald said...

2 x 115
2 x 125
2 x 135
2 x 145
2 x 150
1 x 155, 1 x 155 fail
1 x 155
Couldn't stop on a fail. Probably should have skipped 150. Live & learn!

monroe said...

warmed up with some handstands, light snatch doubles, then:
Press 95 105 115 105 110
Pressing movements are my weakness. Considering doing some benching
followed with some light fast cleans, 3x3

Kevin McDonald said...
This comment has been removed by the author.
Tamika M said...


Cedric Burden said...

2x 105# 2x 115# 2x 135 2x 135# 2x 140#