Dec 30, 2015

Thursday 15.12.31

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

Main WOD
For Time:
- 100 Jumping Jacks
- 75 squats
- 50 Push ups
- 25 2-Count Mountain Climbers (25 per leg)
- 100 Jumping Jacks

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
- Hip crease below the knee on the squats.  Chest to the ground on the pushups.  This workout shouldn't take too long.  Practice on something you're  not good at, or mobility, after the workout.

Mobility WOD
Hold each stretch each side for 2 minutes.

3 comments:

Ecko Logrono said...

Today I did the New Year's Eve WOD:
Jan 31 KBW 35#
Feb 28 Wall Ball 18#
Mar 31 Jumping Pull-ups
Apr 30 weighted Sit-ups 25#
May 31 Front Squats @ 45lbs
Jun 30 GHD Back Extensions
Jul 31 Hang Cleans @ 45lbs
Aug 31 box Jump @ 20in
Sep 30 DL @ 95lbs
Oct 31 Slam Balls (15lbs)
Nov 30 Floor Wipers (45lbs)
Dec 31 Walking Lunges (25lbs)
Time: 32:25

Tomorrow from home I'll be making up for 15-12-31 WOD...Have a Happy New Year 2016!!!!!

Ecko Logrono said...

Made up WOD today Jan 2, TIME:11:07

Ashley Goldman said...

11:56