- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in the push up plank position, then
“Mirror-Mirror”
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (135/115)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (115/105)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (95/95)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (65/65)
- Partner thrusters (1/1, 2/2, 3/3, ... until failure) (45/35)
For each weight count the total number of reps "mirrored." Highest total is the winner!
Mobility WOD
- Couch stretch
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
With a two-person team grab one bar per person and two 45, 35, 25, and 10lb plates per bar. Load each bar with 135lb and arrange team to face each other. On “go” one team member does one thruster, then the other person does one thruster. Next the first member does two thrusters, followed by the second doing two thrusters. Repeat in this fashion until either member cannot mirror the effort of the preceding effort or progress in repetitions. When this happens, strip the bar and load it with 115lb. Lower the weight and continue the effort all the way down to the empty 45lb bar.
Mobility WOD
Spend at least 2 minutes each leg in the couch stretch. Breath deeply and try to continuously get lower into the stretch.
Mobility WOD
- Couch stretch
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
With a two-person team grab one bar per person and two 45, 35, 25, and 10lb plates per bar. Load each bar with 135lb and arrange team to face each other. On “go” one team member does one thruster, then the other person does one thruster. Next the first member does two thrusters, followed by the second doing two thrusters. Repeat in this fashion until either member cannot mirror the effort of the preceding effort or progress in repetitions. When this happens, strip the bar and load it with 115lb. Lower the weight and continue the effort all the way down to the empty 45lb bar.
The bar may be held at rest in a front rack as long as desired, but once it touches the ground that turn is over.
Women’s weights: 115, 105, 95, 65, 35
Women’s weights: 115, 105, 95, 65, 35
Mobility WOD
Spend at least 2 minutes each leg in the couch stretch. Breath deeply and try to continuously get lower into the stretch.