Dec 14, 2015

Tuesday 15.12.15

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

Main WOD
3 Rounds for time:
- 45 Double Unders
- 30 Sit Ups
- 15 Deadlifts (135/115)

Mobility WOD
- Foam roller

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
- Everything is a plank.  Maintain core tension and spinal extension in each movement.  You'll be amazed at how much better your double under will go. Keep your lumbar curve locked in each time on the deadlifts.  No bouncing of the bar.  Scale weight as needed.  Might want to consider a little body lube to prevent sit-up induced "monkey butt."

Mobility WOD
Roll out the muscles in your lower back.  Spend some time stretching as well.  A really good practice is to hang from the bar for 30 seconds for several rounds after the WOD.  This aids in brachiation (google it) and spinal decompression.

6 comments:

Sapper408 said...

7.27

Ryan Kroells said...

5:43 RX, PM.

David Batchelor said...

8:41 with triples. Can only do 2 or 3 DUs consecutively followed by several singles. I can't do the math, so just triple it. Pulse following was 164 which is > 80%. Was 112 at two mins following the WOD.

Boo said...

7:53 RX

Ecko Logrono said...

15:27

135 sinlges
did situps
scaled DL 115, 95, 95

Ben Meier said...

6:14 (rx)