Jan 10, 2016

Monday 16.01.11

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

Main WOD
Push Press: 3-3-3-3-3

Mini-metcon:
5 rounds, no rest:
- 5 Kettle bell swings
- 5 toes-to-bar

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
- This is a two part WOD.  The first part is working on strength.  Keep your core tight and dip/drive explosively. 



2 comments:

Sapper408 said...

125 push press, fail at 135
2.23 w/ 53lb KB WOD

monroe said...

Snatch 95lb x 3 x 5
Push Press 3 x 95, 105, 115, 125, 135
Back squat 185 x 5 x 5
Pistols 2 x 10, alternating, then some T2B practice