Nov 16, 2015

Tuesday 15.11.17

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- 100 single-arm ball slams.

Use slam balls (25/20lb) NOT med balls

Raise the ball over your head and slam it, alternating arms.

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
- Use slam balls (25/20lb) NOT med balls.  This will equal 200 total slams.  Engage your core as you slam the ball down and get a killer core workout at the same time.

Mobility WOD
Hold stretch each side for 2 minutes.

5 comments:

Sapper408 said...

Great WOD today. 0630 group had two new members

David Batchelor said...

Warmed up and kooled down w an 800m. Worked out on the lifting platforms as I discovered traction was an issue both on the snatch and the slam. Focused on the stretch on the way up and the slam on the way down. Took 40 reps to figure out the technique for my off hand. Went after it in reps of 10 per arm w 3 big breaths and go in between rounds. Rxed at 12:29. Pos chain is smoked after yesterday, but it felt good to go through the slamming ROM

monroe said...

12:01. Man, that got my attention! Good day at the swamp.

Dwayne Beasley said...

6:40 for second 100. Preceded by 5x5 DL at 205 to make-up for Monday. Still enjoying the effects of "lunge and throw-up !
DB

Ecko Logrono said...

5:31 , FIRTS TIME DOING THIS :)