Dynamic Mobility & Activation
Every minute, on the minute, for 9 minutes, complete:
Minute 1: Band Distracted Tricep Stretch x 30 seconds per side
Minute 2: Wrist Stretch x 8-10 pulses
Minute 3: Band Distracted Anterior Pec Stretch x 30 seconds per side
followed by…
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
A.
Every 2 minutes, for 12 minutes, complete:
Jerk Dip w/a 2 second hold + Jerk w/a 2 second hold in the recieving position
Build over the course of the 6 sets with a focus on mechanics.
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 100-102%
Rest 3 minutes between sets.
C.
Five rounds for time of:
400 Meter Run
10 Ground to Overhead
40-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
D.
For completion:
20 Tuck-Ups
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Tuck-Ups
Mobility done
A. Up to 225
B. Up to 285
C. 20:43 (155#)
D. Done
Pecan and pumpkin pie officially worked off
Dyn/mob done
A) JD: 85×3,100,105×2,110
( shoulder feeling a bit funky so Im taking it easy)
B) B/S: 207,220,235,250,280 new PR!
C) 22:27 used 105
D) done
Hope everyone enjoyed there Thanksgiving!
What island? I’ll be coming at Christmas.
Just assembled my AB at home yesterday. I’m embarassed to say that it sat in my garage for a long time. But it’s up and running now.
Mobility – done
A. Jerk Dip – 95-115-125-135-145-155
B. 170-180-190-203-215-225(tie PR)
C. Subbed Assault Bike for run and 95 lb. for G2O – 13:52 Shoulders are feeling much better but still being a little cautious on some of the overhead movements. We just got some Assault bikes so I thought it would be a good opportunity to try them out in this WOD.
D. Done
Barry you animal! I’m still recovering from eating too much yesterday. When do you and Trish arrive in Hawaii?
January 17th Ed. Staying a month this time! Counting the days.
PERFECT opportunity!!!!!
Completed the 12 Days of Thankfulness. We have made this annual event at our box for the Friday after Thanksgiving as we only run one class today. We had 17 people participate which was exciting. 64:47 RX. Had fun with this today and enjoyed training with our members.
Row or AD sub for run, Nichole?
Your call but if you have an assault bike I would say hit that bad boy up! Do 25 calories for the sub!
1. Done
2. 80,90,95,100,105,110 kg
3. 120, 127, 135, 145, 150, 160
4. 16:40 min @ 155
5. Done