May 19, 2016

Friday 16.05.20

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

Main WOD
Dead lift:
- 5-5-5
- 3-3-3
- 1-1-1
- 20

Mobility WOD
- Pigeon stretch for 10 minutes. Alternate between each position every two minutes.

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
- That’s right, 20. Strength and volume in the same workout. For the last set of 20 use no more than 50% of your heaviest single. Pick a weight that will allow you to complete the set unbroken with really, really good form.

Mobility WOD
- After a long week this will help open up your hips.  Keep your hips straight and don't rotate over onto your side.

1 comment:

monroe said...

Started with 9 minute EMOM 2 strict pull-ups, 10 KB swings (53#)
WOD:
5's: 225, 235, 245
3's: 275, 275, 275
1's: 295 (f), 285, 285, 285
20: 155