Aug 3, 2016

Thursday 16.08.04

Warm-up:
- 600m Row
- 20 Overhead Squats w/PVC
- 20 Walking Lunges w/Plate Overhead (10 each leg)
- 20 Standing Single Arm Overhead Presses w/Kettlebell (10 each side)

WOD:
20 Minute AMRAP (As Many Rounds As Possible):
- 5 Handstand Push Ups
- 10 Kettlebell swings (eye-level, 53/35lb)
- 15 Wall Ball (20/14, 10’ target)

Recovery:
- Pigeon Stretch
- Couch Stretch
- Banded Shoulder Stretches
- 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!


8 comments:

AARON DEVAN said...

Rx - 8rds + 20 reps

Emery Baughan said...

Rx - 9 rds + 13 reps

- Emery

Matt Slyder said...

8+18 HSPU 1/2 depth, Rx KB WB

Matt Slyder said...

Great job!

Matt Slyder said...

Excellent push!

Dwayne Beasley said...

Worked in 4 rounds or so HSPU to 2 Abmats. Welcome to Matt and Rachel with the 1600 group. Thanks Sara for the KB swing coaching to the group.

Earl Doyle said...

6rds...

Sara Cheatham said...

9 rounds at the buzzer