WOD

22 Sep
0

AMRAP 20: 7 Power Cleans (135/95)(115/80) 7 Burpees 200 Meter Run

21 Sep
0

5 Rounds: 20/15 Calorie Row or 10 Burpees 10 Thrusters (115/80)(95/65)(75/55)   MWOD: 1)Banded wrist distraction-Place a band around the right wrist. Slide the wrist away from the rack to create tension in the band. Tack the base of the right hand to the mat with the left hand. Block right wrist with left hand, […]

20 Sep
0

For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run MWOD: Banded Shoulder Lateral Opener –  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally […]

19 Sep
0

Open gym 5:30 a.m. Open gym & mobility 5:30 p.m.

18 Sep
0

10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees   MWOD: Partner T-spine smash T-spine smash – this thoracic mobilization would be best done before power snatch.  Lie on a double lacrosse ball along the thoracic spine about the level of your nipples.  Place a 35# plate or […]