Aug 28, 2016

Monday 2016.08.29

Warm-up:
- Row 500m
- Spiderman walk 50 ft
- Inchworm 50 ft
- 15 air squats
- 15 back extensions
- 15 push ups
- 15 PVC pass thru
- 10 mins Clean & Jerk progressions/warm-up as desired (PVC, Med Ball, Empty Bar etc)

WOD:

"Grace”
- 30 Clean & Jerks 135/95
- 100 AbMat Sit ups

Cool Down:
- Bar Hang – accumulate 1 min

Lying on the floor:

- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:

- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

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!


10 comments:

AARON DEVAN said...

2:37 (PR)

monroe said...

Good work, Aaron!

Sara Cheatham said...

My first Grace ever. #lovedit!
4:21 @ 75#

Matthew DeSabio said...

7:11 @ 95lbs #ChasingAaron #NotReally

monroe said...

7:24 Rx, 100 AbMat situps.

Dwayne Beasley said...

8:38 at 115 then 100 sit-ups

Matt Slyder said...

About 11:00 @ 115#
100 unbroken

Patrick Rood said...

5:49 @ 115#, probably should have done 105#

Oleksii Tsariuk said...

1:38(rx)

Sara Cheatham said...

Oleksii, Mike said he saw you and that you smoked Grace... Dang Gina!!! (fist bump to anyone that gets my ref.)