Nov 3, 2015

Wednesday 15.11.04

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Push Press: 8-8-8-8-8

Mobility WOD
- Shoulder mash

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
- Five sets of eight means we’re going to need some expectation management to get through five sets without having to remove weight from the bar by the third set (soul crushing, isn’t it?). This rep scheme is the kind you’ll experience in a metcon, or, the CrossFit Open.

Mobility WOD
Mash each side for 2 minutes focusing on the deltoid and lat muscles

6 comments:

David Batchelor said...

Managed 6 reps in the 4th set before the soul crushing plate change at 125lb. The shoulder smash was perfect after yesterday's WOD.

Randall Peaslee said...

Totally missed it... /Sad

Sapper408 said...

115 for all sets

Ecko Logrono said...

65 FOR ALL SETS AND THEN MADE UP MONDAYS WOD WHICH I MISSED, GOTTA LOVE THOOSE T2B :)

monroe said...

100, 105, 110, 115, 120
Did some handstand and pistol practice in between.

Kevin McDonald said...

Made this one up on 10 NOV.
8 x 95, 8 x 115, 8 x 135, 8 x 140, 7 x 155

Probably could have thought out that progression a bit better. Seemed like the thing to do at the time.

Worked on pistols between rounds.