Aug 11, 2016

Friday 16.08.12

*** 1600 Class - Location moved to Gruber Gym ***

Warm-up:
- 600m Row
- 3x10 Air Squats
- 3x10 Push-ups
- 10 Samson Stretch (hold 15-30 secs each side)
- 20 Walking Lunges (10 each leg)

WOD:
“Three the Hard Way”

For Time:
- 300 Wall ball (20/14 lb ball, 10’\8’ target)
- 300 Burpees
- 300 Double unders
*Three partners perform three exercises where only one person works at a time until all reps are complete.  Do the movements in any order you wish.  Each person must perform at least 25% (75 reps) of the work for each exercise.

Recovery:
- Pigeon Stretch
- Couch Stretch
- Toe Touches (seated and standing)
- 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!

9 comments:

AARON DEVAN said...

Can't remember the exact time but,

Aaron/Nate/Andre/Micha - 33:46 - Did 375reps per movement and mainly singles for the DUs.

Sara Cheatham said...

I encouraged my husband Mike to meet the 1600 group today. So, I did 100 of each on my own in 21:27.

Dwayne Beasley said...

32:28 with Rebecca and Neal. 600 SU

David Batchelor said...

Our Team - Ryan Strong, Mike Cheatham and I 32:44

monroe said...

Brandie, Angela, Rebecca, and Mark did 400 per exercise, 10 at a time. 44:11.

Joel Miller said...

Burpees are the B-E-S-T, best!!!!!!!!!!

Jana & Widmar said...

Widmar, Heather and Jana
300 of each
10 at a time burpees and wall balls
25 at a time DU (Jana SUx2)
29:15

Angela Edwards said...

It was awesome

Matt Slyder said...

Illness precluded participating