Jun 28, 2016

Wednesday 16.06.29

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

Main WOD
For Time:

200 Double-Unders.

Follow with

Push Jerk: 3-3-3-3-3

Mobility WOD
- Calf and shoulder mash. 2x each side.

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
- With the DU’s try to hold your body in one piece above the knees, no hinging of the hips, dipping of the chest, and no donkey kicking! Spring using your calf muscles and don’t jump any higher than necessary (hint, it really isn’t much higher than with single unders). Rotate the rope with your wrists, not arms.

On the Push Jerks, remember that the power comes from your hips. Use a shallow dip and explosive extension to get the weight moving, then press yourself under the bar.


Boo said...


Dwayne Beasley said...

10 mins DU work. Mostly DU, SU, DU scheme
95 95 115 115 115 push jerk - good mechanics work

Jana & Widmar said...

15 minutes DU work

85, 95, 95, 100, 105