May 22, 2016

Monday 16.05.23

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

Main WOD
Weighted Pull Ups: 3-3-3-3-3

Followed by

Front Squats: 5-5-5-5-5

Followed with 3 Max Effort attempts at push-ups. Rest 2 minutes between attempts.

Don’t hurt yourself. Use weights that will allow you to come back fresh tomorrow. Remember, Murph is only a week away.

Mobility WOD
- Hip capsule/hip flexor mash.  2 minutes each side; 2x.

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
- Full extension and chin over bar on pullups.  If you cannot do a unbanded pullup, do not add weight, remove the band.

Mobility WOD
- Using a foam roller or lacrosse ball target your hip capsule and hip flexors.  Once you find the target spot contract your leg in and out, like a piston, to target deeper into the muscle.

1 comment:

Ben Meier said...

Pull-up: 53#
Front squat: 175#
Push-ups: 31,17,15