Dec 16 2017

Saturday, 16 December, 2017 WARM UP – MOBILITY Big dynamic joint warm-up + stretch out. 2 rounds: 15-20 banded good mornings 8-10 beatswings / kipping practice 2 wall walks w/ 10-15s hold / shrugs at the top — Coaches, review WOD movements + scaling...

Dec 15 2017

Friday, 15 December, 2017 WARM UP – MOBILITY Quick joint warm-up (Shoulder / trunk / hip rotations) 2 rounds: 8-10 Ball slams 8-10 Box jumps 8-10 8-10 Push-ups w/ one hand on the med ball — 10-12 x shoulder/back activation / rotations (green band attached...

Dec 14 2017

Thursday, 14 December, 2017 WARM UP – MOBILITY Big dynamic joint warm-up Green band hip openers + overhead stretches — Review / warm-up: Front squat / Press Clean & Split Jerk WARM UP – MOBILITY CLEAN & JERK 20 minutes to establish a 1 rep...