1.21.16 – WOD 

  
5pm mobilizing their hips before some heavy Push Presses and a long chipper. Mobilizing and activating before intense exercise will reduce the chance of injuries. This is a major goal for our athletes to stay supple and healthy. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 20 Russian Twist w/ KB 

Evens = SMART Goal Work 

WOD:

Every 3 minutes X 7 sets (21 minutes)

5 Deadlifts, 275/185

7 Ring Dips

9 Burpees 

11 ABMAT SU 

Optional Accessory Work:

40 Bench Press, 65% of your 1RM*

*every time you break perform a 30 second Wall Sit 

BaseFit

WOD:

25 minute Partner AMRAP of:

Row 500/400 meters (250/200 each)

30 Medball Cleans

20 Pull-ups

10 V-ups 

Mobility WOD:

Hip stabilization drill 

Hip mobilization with bands (anterior lateral)

Overhead banded squat drill

Scapular stabilizing drill on wall

Thoracic opener bar

Quad mash

Triceps mash

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2015

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s