Jun 8, 2016

Thursday 16.06.09

Warm Up
- Warm up with a short row, some jumping (rope, over a bench, in place) and some goblet squats.

Main WOD

0:00 – 3:00 Minutes: 20 thrusters (empty bar for all sets) and 10 Toes-to-Bar (T2B)
3:00 – 7:00 Minutes: 30 thrusters, 14 T2B
7:00 – 12:00 Minutes: 40 thrusters, 20 T2B
12:00 – 18:00 Minutes: 50 thrusters, 25 T2B

Perform the prescribed repetitions until you can no longer do them in the time allotted. For the remaining time periods do only as many repetitions as you did successfully for the last period for the remaining periods, then rest for the remaining time allotted. For instance, if you were unable to complete 30 thrusters and 14 T2B in the 2nd period, you would do 20 thrusters and 10 T2B for the remaining two time periods.

Mobility WOD
- Hip capsule mash;  3x each side for 2 minutes

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!

1 comment:

Rich M. said...

17:42 I actually did 65 (10# each side) for 1st and 2nd set.