6/26/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

EMOTM 10 min
3 Snatch Balance - Start with Bar, ONLY add weight if performed perfectly with full depth

SKILL

Power Snatch

WOD

21-15-9

Air Squats

Power Snatch 95/65

*After each FULL round, complete 35 DU*

CASH OUT

Farmer's Carry with 35/25# plates - 4x length of gym

MOBILITY

Traps/Hips

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

5/15/14

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

OHS

BUY IN

Max unbroken pull ups (strict and kipping. 2 sets)

WOD

3 RFT

8 OH Squat (95/65)

20 Wall Balls (20/14)

800m Run

Open Workouts:

Balanced Athlete Warm-up

Foot work

Downhill Skier

Squat Set-up and Warm-up

Upper body core integration

Hip Hinging with Pipe

Hurdler-Lunge Set-up

High Plank-Bracing Sequence into T-Pose 

Open WOD

2 RFT

100 SU/ 50 DU

25 Kettlebell Swings 16kg

30 Squats with KettleBells 16kg

35 Shoulder to Overhead w/ barbell

40 Walking Lunges

20 Step up/ Box Jump 20"

15 Burpees

CASH OUT

Snatch Balance w/ 5 sec hold @ bottom 

MOBILITY

Thoracic Spine and Shoulders

http://www.mobilitywod.com/2011/11/episode-341-runners-shoulders/