Jun 23, 2016

Friday 16.06.24

Warm Up
- 400m run followed by 2x lunges across the gym and back

Main WOD
“Karen”
150 Wallballs for time (20/14).

Mobility WOD
- Foam roller Friday!!  Spend 10 minutes hitting any sore spots.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- 150 wall balls of repetitive suck-fest. The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken. For most of us, a good strategy is 15 sets of 10 reps, and no more. You are going to feel like a world beater coming out of the gate. Be disciplined enough to pull the reins back and let that ball hit the floor after rep 10. Take 5 deep breaths, shake out the arms, and squat clean the ball into the next set of 10. I promise you will benefit over the entire workout if you start small and stay consistent. If you have the engine for it try 10 sets of 15. If you’re really confident you may try sets of 50, 40, 30, 20, and 10. If you’re a complete newb try 30 sets of 5. My experience has been that larger sets come far easier at the end rather than the start.

4 comments:

monroe said...

10:18. I did 5's for the most part. Great crew this Friday afternoon. If it weren't for you all I would have probably skipped this one, it's no fun solo. Welcome to Hillary!

Jana & Widmar said...

10:43 did 15 X 10
It was great having you Hillary!!

David Batchelor said...

10:30 Rx mostly 5s

Angela Edwards said...

11:04 Rx - a first at 14#; 5 at a time got it done