- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in a push up plank position
15 Minutes:
- Turkish Get-Up (53/35) alternating each arm
Follow with Farmer’s carry with at least ½ body weight (total between two hands), 6 x 30m. One length of the bubble is 30 m.
Mobility WOD
- Deltoid and lat mash
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- If I only had 15 minutes in a day to work out, Turkish get ups would be at the top of my list, followed closely with weighted carry. There are few exercises more functional than getting up off the ground under load, then moving that load.
Mobility WOD
- Spend two minutes on your delts and lats after the turkish get-ups
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
- If I only had 15 minutes in a day to work out, Turkish get ups would be at the top of my list, followed closely with weighted carry. There are few exercises more functional than getting up off the ground under load, then moving that load.
- Spend two minutes on your delts and lats after the turkish get-ups