Apr 17, 2016

Monday 16.04.18

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
10 minutes of Turkish Get Ups (53/35)

Then:
4 rounds
:40 sec Max Effort thrusters (95/65)
:20 sec rest
:40 sec Max Effort Row (cals)
:20 sec rest (time) ring support, arms at full lock out, hollow body position. Rest as needed between attempts.

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
- Ensure tight core before approaching the bar.  Keep your lumbar curve locked in during the pull and drop under the weight on the jerk.

3 comments:

Ben Meier said...

TGU (rx): 36
Thrusters: 55 (15,14,14,12)
Row: 62 (15,16,15,16)
Ring hold: 2:11 (40,35,35,21)

Sapper408 said...

Great 7 person 0630 class today

Ecko Logrono said...

Thrusters: 35 (10, 10, 6, 9)
Row: 24 ( 8, 8, 8, 8)
Ring hold: 1.23 ( 20, 20, 23, 20)