Sep 1, 2016

Friday 2016.09.02


Warm-up:
- Row 500m
- 15 air squats
- 15 pushups
- 10 strict pullups (band or jumping as needed)
- 5-7 mins individual focus areas as desired

WOD:
“Sandbagging”

For time:
- 300 Med ball Clean and toss (20/14lb ball)

* With a two-person team and one med ball, standing 10m apart, clean and throw the ball to your partner. Clean and throw it back. Full cleans from the floor, full standing extension on the throw thruster style.

** Musical suggestions: “Enter Sandman,” or “When the Levee Breaks.”

Cool Down:
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!

7 comments:

AARON DEVAN said...

With Patrick - 19:49 (rx at 7m)


Sapper408 said...

Go with 7 meters - this was a lot harder that I thought it was going to be
Solo - 24:03 with a wet 20 lb ball

monroe said...

I should mention the idea is not to catch the ball... Stick with 10 meters.

Michelle Kasper said...

27:41, with Tyler, 20#

monroe said...

30:00 with Brandie, 20b ball

RLHorn said...

31:41 #14 With Matt... thanks again for being my RAD partner ;o)

Matt Slyder said...

WOD in SC this weekend. 35 min cap, Partner: 200 wall balls 20#, 50 TTB, 100 Clean & Jerk 115#... 50 HSPU... we got to 77 jerks.