Aug 18, 2016

Friday 16.08.19

Warm-up:
Run 400m

2 Rounds:
- Samson stretch (15 – 20 sec each)
- 10x back extensions
- 10x pushups
- 10x abmat situps
- 10x air squats
- Empty bar/PVC Dead Lift and OHS squat work 5 -7 mins

WOD:

- 2 Person Team Reverse Ladder, Dead Lift and Overhead Squat, 15 to 1

This is how it goes:
-- Person A does 15 Dead Lifts, then person B does 1 OHS

-- Person A does 14 Dead Lifts, then person B does 2 OHS, and so on until A completes 1 Dead Lift and B does 15 OHS

-- Then start over with A doing 1 OHS, B doing 15 deadlifts.

Weight is 95/65lbs

Cool Down:
- Bar hang – accumulate 1 min
- Pigeon stretch
- Couch stretch
- Foam roller

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!

5 comments:

AARON DEVAN said...

With Ryan P

Rx - 20:05. (65# OHS)

Sara Cheatham said...

55# DL
45# OHS
a full hour of practice

Jana & Widmar said...

Widmar and I were partners in our garage because our sitter couldn't come. 41minutes RX
OHS were not fun

Matt Slyder said...

Matt & Mike 41:48 (did not complete all ladder in time available)
75# OH
95# DL

Patrick Rood said...

With Nate J, 31:07; 65# OH, 95# DL. Partner A always climbed, Partner B always descended.