Jun 12, 2016

Monday 16.06.13

Warm Up
- 800m row, last 100m go all out.

Main WOD
“Fight Gone Bad”

In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We've used this in 3- and 5-round versions. The stations are:

1 Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2 Sumo deadlift high pulls, 75 lb. (reps)
3 Box jumps, 20-inch box (reps)
4 Push presses, 75 lb. (reps)
5 Row for calories (calories)

The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.

3 rounds is the WOD RX.

Mobility WOD
- Couch stretch; 3x with 2 minutes each side

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
-  Pace yourself throughout the WOD.  If you burn out in the first station you won't be able to get points on the next.

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