Jun 7, 2016

Wednesday 16.06.08

Warm Up
- Warm up with a 500 meter row and 5 x 5 Goblet squats.

Main WOD
For time: Ruck for 5.4 miles. Rucking is distinguished from walking in that you are moving a load, quickly. If you didn’t bring a load, grab a medicine ball. Walk like you’re late for something. No warm up necessary, just get out there and do it. Do not run, just walk fast.

The route is as follows: Head south on 4th Street (the street just east of the bubble) to Iowa. Walk west on Iowa to Biddle. Turn right on Biddle and walk to Pope. Turn right on Pope and walk east to Grant. Turn right on Grant and walk south to Cody, then left on 4th to the bubble. That’s 2.7 miles. Repeat the route for a total of 5.4 miles.

Here’s a good article that explains where efforts like rucking should fit in your fitness program:

Mobility WOD
- Extend and flex and couch stretch.  10 minutes as needed.

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!

2 comments:

Rich M. said...

To the ADMIN: Please check the IMCF email for a message.

David Batchelor said...

34 lb ruck, 81 min comfortable pace