Oct 20 2017

Friday, 20 October, 2017 WARM UP – MOBILITY Quick joint warm-up (Shoulder / trunk / hip rotations) 2 rounds: 8-10 Ball slams 8-10 Box jumps 8-10 Push-ups w/ one hand on the med ball — 10-12 x shoulder/back activation / rotations (green band attached to and...

Oct 19 2017

Thursday, 19 October, 2017 WARM UP – MOBILITY Big dynamic joint warm-up Green band hip openers + overhead stretches — Review / warm-up: Front squat / Press Clean & Split Jerk WOD A CLEAN & JERK 20 minutes to establish a 1 rep max Clean and Jerk...

Oct 18 2017

Wednesday, 18 October, 2017 WARM UP – MOBILITY Dynamic joint warm-up + banded shoulder activations Review / Tech: Kipping HSPU’s + Knees to elbows Review other WOD movements + options and set up for WOD A. WOD A A1) Every 3 minutes for 15 mins (5 rounds): 10-15...