February 13, 2016 – Masters Open Prep
A. Every minute, on the minute, for 15 minutes: Minute 1 – Handstand Walk x 15-20′ Minute 2 – Alternating Pistols x 10-12 reps (5-6…
February 12, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Hamstring Floss x 12 pulses per side Interval 2 – Single…
February 11, 2016 – Masters Open Prep
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
February 10, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 15 minutes, complete: Interval 1 – Band Assisted Tricep Stretch x 30 seconds per side Interval 2…
February 9, 2016 – Masters Open Prep
A. Spend 5 minutes working on muscle-up technique work of your choice and then . . . All age groups* Every minute, on the minute,…
February 8, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 15 minutes, complete: Interval 1 – Pec Mash x 30 seconds per side Interval 2 – Banded…
February 7, 2016 – Masters Open Prep
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
February 6, 2016 – Masters Open Prep
A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – Peek-A-Boo Swing x 3 reps Minute 2 – Banded Low Ring Muscle-Up…
February 5, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Hamstring Pulse against rack x 30 seconds per side Interval 2…
February 4, 2016 – Masters Open Prep
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
February 3, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 15 minutes, complete: Interval 1 – Band Assisted Perfect Stretch x 30 seconds per side Interval 2…
February 2, 2016 – Masters Open Prep
A. 40-49 Three sets for times of: 7/4 Muscle-Ups + 30′ Handstand Walk Rest 3 minutes 50-54 Three sets for times of: 5/2 Muscle-Ups +…
February 1, 2016 – Masters Open Prep
Dynamic Mobility and Activation Every 90 seconds, for 15 minutes, complete: Interval 1 – Single Leg Banded Good Mornings x 30 seconds per side Interval…
January 31, 2016 – Masters Open Prep
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
January 30, 2016 – Masters Open Prep
A. Spend 3-5 minutes working on bar muscle-up technique. and then . . . Every minute, on the minute, for 10 minutes, complete: Minute 1…