Dec 10, 2015

Friday 15.12.11

Warm Up
- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
- 20 Minute Swim Relay: Two partners alternate swimming 50 meter laps.

Post distance achieved to comments

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
- Swim day!  Grab your goggles and a partner and alternate laps for 20 minutes.  Use any stroke you find comfortable.  Focus on proper breathing and technique.

4 comments:

Ben Meier said...

No one showed up to swim at 0530, so:
400m warmup (freestyle)
10x 50m sprints with one minute for the swim and rest. I kept all sprints at 30-35 seconds, so had 25-30 sec rest between sets.

Ecko Logrono said...

21-15-9
RING DIPS
THRUSTERS (BAR ONLY)
WEIGHTED LUNGES (25LBS)
200M ROW

TIME:16:25

David Batchelor said...

Missed the swim

Did 8 rounds of 200m sprints at a moderate pace 45-49 ea and light DLs at 10x165

Kevin Moyer said...

Ian and I did the Swim WOD for the 0630 group. We hit 1200yds in 20min.