May 8, 2016

Monday 16.05.09

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

Main WOD
- 39 Minute EMOM:

Every minute on the minute perform
* 0-9 min: 10 KB swings
* 10-19 min: 10 Goblet squats
* 20-29 min: 10 KB swings (alternate hands each minute)
* 30-39 min: 5 pull ups

Men use 53lb, women 35lb KB

Keep the pull ups strict as long as possible.

Mobility WOD
- Tricep Mash for 2 minutes each arm.

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
- Scale weight as necessary but keep the same rep scheme.

Mobility WOD
- Use a lacrosse ball or the bar on the rack.  Place your tricep on the ball and extend and contract your arm.  Spend extra time on spots that are tight.

3 comments:

Ben Meier said...

70#kb, 7 pull-ups per round

Ben Meier said...

Forgot the "strict" part...

Sapper408 said...

Coaches Notes
1. KB Swings - ensure tight midline stability and popping of the hips
2. Scale up to higher weight on KB exercises or increase pull-ups; scale down by doing the reverse but keep the reps the same on KB swing
3. Stretch out those hips when complete