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02.24.2016

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IMG_4633Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Clean & Jerk Triples
Following movement review, warm up as needed before completing the following workload of Clean & Jerks.

Clean & Jerk 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

4 thoughts on “02.24.2016”

  1. Slammin noon.
    CNJ: Ended at 125# – Felt Ok. Back’s a bit wonky and tight today.
    WOD: 8:44 RX. Quads and IT band are still sticky from Monday so the OHS was an “experience.” Did those in large sets. Placed drag at a higher 7 v 5 for the row. It forced a better pull. Averaged 1 cal/pull. GHDs unbroken.

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