Dec 20, 2015

Monday 15.12.21

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
15-12-9
- Hand Stand Push Ups
- Body Weight Deadlifts

Mobility WOD
- Pigeon and couch stretch

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
- Focus on good form throughout the deadlift.  Keep your lumbar curve locked in and ensure your shoulders and hips rise at the same rate.  Once the weight is over your knees, squeeze your glutes together and stand up.  Don't overextend at the top and do not shrug the weight.   

Mobility WOD
Hold each stretch each side for 2 minutes.

4 comments:

Ecko Logrono said...

WORKED ON MY HANDSTAND PUSH-UP, DID BETTER THAN I THOUGHT I WOULD...
SCALED THE DL 85-115-125, CANNOT DO MY BODY WEIGHT :-/ JUST YET

monroe said...

Good work, Ecko. Scaling options for HSPU would be barbell push press with 3/4 body weight, or dumb bells with about 1/2 BW

David Batchelor said...

Did 8:31, and body weight DLs at 185 lbs, but modified the push-ups by doing half of each set strictly and reverse wall walking into the push-ups facing the wall for the second half. Gained a lot of confidence flipping into the wall. Did manage 8 strict reps on the first set, a PR for me.
Break,
A house cleaning note. Before the WOD this afternoon as I was pulling the Oly bar from the stand, a second bar was somehow sloppily placed in the stand, not in the stand correctly, as I pulled my bar out the second bar was hanging on it and fell onto my foot like a spear. It broke my toe at the joint in two places and required 5 stitches. It was my fault, as I wasn't paying close attention, but someone didn't do a good job of putting their kit up. The worst part is that it pretty much ruined my workout.

Ben Meier said...

I did Dianne (21-15-9 of DL@225, HSPU) instead: 13:51