Monday 11/13/17

12 Nov

“Dirty 30”

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. PureFit 15 Box Stepups 15 Ringrows 15 KB Swings 15 Airsquats 15 Situps 15 Pushups 15 Wallball 15 Burpees 15 Single Jumprope   Mobility WOD: 1)Leg Adductor Smash-  Lie on stomach and place inner thigh on foam roller. Roll, smash and floss the tissue from inner knee to high inner thigh. Place a plate on the outer thigh for more tension. 2 min each side. 2) Forearm Stack and Smash - Position forearm over lacrosse ball with palm facing ceiling. Place ball in meat of forearm, ideally on a stiff spot. Place another ball on forearm,directly over the bottom ball. Drive the top ball into forearm with opposite hand, sandwiching tight tissue. Floss by making circles, flex and extending hand in all directions. Move to another right spot. 2 minutes each side.

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