May 17, 2016

Wednesday 16.05.18

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

Main WOD
With a running clock…
2:00 mins Max Effort (ME) pull ups
1:00 min Rest
5 rounds of: :30 secs ME row (cals) :30 secs Rest
2:00 mins ME Ring Dips
1:00 min Rest
5 rounds of: :30 secs ME Row (cals) :30 secs Rest
2:00 ME Push ups

Mobility WOD
- Banded shoulder distraction.  2 minutes each shoulder; 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
- Post calories rowed and exercise reps to comments
Bring your floaties and goggles tomorrow, we’re going swimming.

1 comment:

Ben Meier said...

Total: 259
Pull-ups: 42
Total cals: 133
Dips: 39
Push-ups: 45