May 11, 2016

Thursday 16.05.12

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

Main WOD
5 Rounds for Time:
- 50 Double unders
- 20 Wall ball (20\14lb, 10\8 foot target)
- 10 sit ups

Mobility WOD
- Downward dog and cobra (extend and flex in the Army) for 10 minutes. Alternate between each position every minute.

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
- focus on keeping a good rhythm.

Mobility WOD
- You should feel the stretch in your hamstrings and in your lowerback and abs.  Breath deeply and relax.

2 comments:

monroe said...

If your double unders aren't quite up to the level you need for this WOD, do 1:1 singles. Jumping is the stimulus we're after, and double or triple the volume won't necessarily make you better at DU's.
Try to go unbroken at the wall balls. Pick a weight and target accordingly

Ben Meier said...

10:48 (rx)