Nov 22, 2015

Monday 15.11.23

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Wittman”

7 Rounds of:
- 15 Kettlebell swings (53/35 lb)
- 15 power cleans 115lb
- 15 Box jumps (24/20)

30 Minute time cap

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
- American swings for the KB (overhead).  Step downs are authorized for the box jumps.

Mobility WOD
Hold stretch each side for 2 minutes.

6 comments:

Sapper408 said...

25.35 - the worst part of the week is over

Ecko Logrono said...

Got to the bubble late, and all equipment was being used...so did something else.

500 m row

WOD: 15 min AMRAP
5 pull ups
10 push-ups
15 air squats = 8 RDS
Will make up todays class this week :)

David Batchelor said...

RXed round one but dropped to 95lbs and 44 lbs for the KBS. Finished 7 rounds in 27:48. Begin to question my commitment to finish around 17 minutes in.

David Batchelor said...

RXed round one but dropped to 95lbs and 44 lbs for the KBS. Finished 7 rounds in 27:48. Begin to question my commitment to finish around 17 minutes in.

Russ Ames said...

Mixing up with former Leavenworth Crossfitter Mike Donegan's programming, live from Kabul AFG:

http://campintegrityff.blogspot.com/2015/11/23-november.html


16:20 modified
135# C&J for 10, then backed off to just Cleans
95# for 20 snatches
95# for 10 OHS

Dwayne Beasley said...

6 rds + 15 at 30 min time cap. 95lbs and 44lbs.