Jul 25, 2016

Tuesday 16.07.26

Warm Up:
- 400m Run
- 3x10 Air Squats
- 3x10 Push Ups
- 3x10 Ab Mats
- Banded Stretches

For time:
- 30 Muscle-ups
* If you cannot do a muscle up, do 3 strict pull ups and 3 strict ring dips Every Minute on the Minute (EMOM) for 9 minutes.  If you cannot do three of each, do 2, or 1, but strive for strict, not kipping reps.

Mobility WOD:
- Foam Roller: Spine
- Downward Dog (hold 5 deep breaths)
- Upward Dog (hold 5 deep breaths)
- Thread The Needle - begin pose on all fours, thread/reach right arm underneath and across body, allowing right shoulder and temple to relax on the ground. Left hand stays where it is. Take 5 deep breaths then switch arms. http://www.shape.com/blogs/working-it-out/9-yoga-poses-open-your-shoulders

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!



15:05. Rx. Ouch.

monroe said...

On the up side I did all 30. They were singles, four misses. I hadn't done a muscle up for 3 years, but have done lots of strict pull ups and ring dips.
On the down side it took me the better part of an hour, 54 minutes! Ouch indeed!