Jan 3, 2016

Monday 16.01.03

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

Main WOD
Hang Squat Cleans

- 5-5, 3-3-3, 1-1-1-1

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
- From the hang position use your hips to generate the power while simultaneously pulling towards your head with the bar.  Once the weight reaches a point it is weightless, drop low and catch it in the front squat position.  Each rep counts once you stand completely back up with full hip extension.

Mobility WOD
Hold each stretch each side for 2 minutes.

1 comment:

Ecko Logrono said...


Dynamic Stretching followed by 500m row
5RDS
10 thrusters (55,55,35,35,35)
10 box jumps
10 dwsl
10 burpees
10 kbs