Dec 3, 2015

Friday 15.12.04

Warm Up
- Dynamic stretching
- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)
-500m row

Main WOD
Team workout: For time: A team of three completes the following.

“At 3,2,1 GO” Each member completes 100 Double unders.  When the first member is done, begin the following where only one athlete works at a time:

- 100 Calorie row
- 100 Suitcase Box Step Ups (hold ONE dumbbell, 45/25)
- 100 Deadlifts (135/115)

Mobility WOD
- Foam Roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 05300630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Switch partners as needed, completing each exercise before moving to the next.  Full hip extension at the top of the step ups.  Keep a good lumbar curve throughout the deadlift.

Mobility WOD
- Hit any tight spots for 10 minutes.











2 comments:

David Batchelor said...

I did yesterday's WOD today. I am still sore from Wednesday. Midline stability and Thorasic spine were starting to get compromised so I had to reduce my weight significantly. My PR for Strict press is 155lb. Today I did 3-3-3 at 115, 2-2-2 @125, 1-1 at 135, then 8x 95. Lesson learned: better rest needed, longer warmup required. Friends don't let friends compromise their backs

monroe said...

That's good headwork, Dave. Thanks for sharing.