WOD 06/02/16
8 Minutes of Hip/Hip Mobility (Click links for details)
A1- WU- 3 Minutes Bike @70-80% RPE +
A2- NFT- 100′ Walking Lunges/100′ Bear Crawl/25 Tuck Up/25 SuperMan
B- Pistol (Tempo:2/1/1/1)- 6 Each Leg EMOM for 10 Minutes or 10 Minutes Practice
C- EMOM For 15 Minutes of:
Minute 1- 5-10 Toes To Bar
Minute 2- 10 Each Alternating D.B. Reverse Lunge (Tempo: 2/1/1/1)
Minute 3- 10 Each D.B. Power Snatch
Notes: Do not drop the D.B.'s under any circumstances/Choose weight for D.B. movements/For Reverse Lunge Hold D.B. like a Goblet Squat.
718 Conditioning
8 Minutes of Hip/Shoulder Mobility
A- WU- 1K Row @2:30 Split Pace, Damper 4/2
B- 5 Rounds of 1 Minute Each- 45 Seconds Max Reps:
Row Calories (Damper 4/2)
45 Seconds Max Reps: Bike Calories
45 Seconds Max Reps: USSR K.B. Swing (16/12Kg)
45 Seconds Max Reps: Cone Sprint
45 Seconds Max Reps: Box Jump Step Down (20/18″)
;1 Minute Rest
C- 3 Rounds of- 30 Seconds Each:Tuck Up
Mountain Climbers
SuperMan
USSR Twist
Chris Spealler once said, “Find your weaknesses, make friends with them, then beat them to death.” I have lots of friends like this in crossFit, especially in the gymnastics category, and pistols continue to beat me to death!!
I need to work on my mobility so much more!!
You now have the mobility bible – use it wisely my friend.