Aug 1, 2016

Tuesday 16.08.02

Warm-up:
- 400m Row
- 3x10 Pull-ups
- 3x10 Dips
- 3x10 Overhead Squats w/PVC
- 3x10 Goblet Squats

Mobility WOD:
3x10 – Wall Squats (face wall, arms fully extended above head, do not touch wall, push hips back and lower into a full squat position)

WOD:
Overhead Squat
3-3-3-3-3
Follow with 100 AbMat Sit ups

Recovery:
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Standing Quad Stretch
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.

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!

6 comments:

AARON DEVAN said...

Rx - 155/165/175/165/165

Matt Slyder said...
This comment has been removed by the author.
Matt Slyder said...

85#
100 unbroken

Dwayne Beasley said...

75 75 85 95 105 110(f) 3x5 then strict pull ups. Missed the 100 SU

monroe said...

115 x 3 x 5, 100 situps

Sara Cheatham said...

worked up to 65# for 2 sets of 3 reps.