Sep 11, 2016

Monday 2016.09.12


Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 10x10 sec
- 10 Strict pullups
- 15 Air squats
- 10 Light goblet squats (focus on maintaining an upright torso)

WOD:
- Weighted Pull Ups: 3-3- 3-3- 3
- Front Squat: 5-5-5

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!

7 comments:

Sapper408 said...

155 front squat - 40lb weighted pullups

Sara Cheatham said...

90# FS (after 3 lighter warm-up sets)
BW PUs

AARON DEVAN said...

FS - 135/185/205
Pull Ups - 30/40/50/70/75

monroe said...

Pull ups with 25#
Front squats with 115#

Did both after an AWESOME team workout with Rebecca, Matt and Brandie. Great work ,great fun. Congratulations to Michelle on her hang power clean PR at 115#!

Mark Vidotto said...

PU with 25#
FS: 215-215-215

Patrick Rood said...

25# then 35# weighted pull-ups.
135-145-150 FS

Matt Slyder said...

Team WOD 21-15-9 burpees over bar, 65# OHS, pull ups