- Dynamic stretching
- 400m run
Main WOD- 400m run
- Accumulate 5 minutes in a push up plank position
- “Chelsea” modified
Today we’re prescribing a 3-6-9 rep scheme, every minute, on the minute do 3 pull ups, six push-ups, and 9 squats for 30 minutes.
Mobility WOD
- Tricep Mash
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- This is a benchmark WOD that follows a 5-10-15 rep scheme for pull ups, push-ups, and squats, repeated every minute, on the minute for 30 minutes. Chelsea is easy on the legs and hell on the upper body. Most find it impossible to keep the pace for 30 minutes. Chelsea is scored as the number of rounds completed within the prescribed minute, and the additional rounds completed before the 30 minutes runs out. For example a score of 16/9 indicates that one round per minute was completed up to the 16th minute, and nine additional rounds were completed in the remaining 14 minutes.
Mobility WOD
- Time to grab the lacrosse ball again and start with the personal torture. Set the lacrosse ball on a box and place your tricep muscle on the ball. Move the ball from your elbow towards your armpit while extending and contracting your arm. If you find a spot that needs some extra work spend additional time there. Two minutes total each arm.