Nov 8, 2015

Monday 15.11.09

Warm Up
- 500m row
- Dynamic stretching

Main WOD
21-15-9
- Toes to Bar
- Ring Dips
- Box Jumps (24”/20”)

Mobility WOD
- Pigeon and 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 your toes "kiss" the bar, full depth and lockout on the dips, and hip extension on the box jumps.  Step downs are authorized.

Mobility WOD
Hold each stretch each side for 2 minutes.

8 comments:

Sapper408 said...

10.32 - scaled dips.

Kevin Moyer said...

8:52... what a way to welcome a Monday!

Kevin McDonald said...

8:53 Rx. Should have kipped my ring dips - didn't think about it until the second round when it hit me. Box jumps & TTBs unbroken. First round of ring dips unbroken, 15s and 9s were BROKEN - SMASHED.

David Batchelor said...

10:53 had to kip the dips in round of 15. No lack of triceps, but shoulders to stabilize me on the rings

Dwayne Beasley said...

10:20 - medium purple band on all but first 5 ring dips

Ecko Logrono said...

10:27 dips with band

monroe said...

8:17, jumping rig dips, 20" box. LOTS of handstand practice.

Chuck Lawrence said...

We're coming off a 12 week cycle at my gym. Lift test week: 235# Clean and Jerk, 315# back squat, 285# front squat.

Karen (and 13.4) PR today. 6:12 for karen and managed to get 8 muscle-ups before time ran out.

Miss the crap out of IMCF. Love seeing everyone using the blog!