WOD 1/3/15
8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility
A- WU- 6 Rounds of: 250M Row; 90 Seconds Rest Between Rounds -15 Minute Cap
B- Power Snatch + Hang Snatch (Mid Thigh)- 15 Minutes To A Heavy Single For The Complex
C- For Time:
50 Jumping Squat (45/35) or Squat (35/15)
40 Push Up or Modified Push Up
30 Each OH Walking Lunge (45/35) or Lunge (35/15)
20 Strict Pull Up or Banded or Box assisted Pull Up
10 HSPU or D.B. Press (25/15×2)
20 Ring Row
30 OH Squat (45/35) or (35/15)
40 T2B or Hanging Knee Raises
50 Double Unders or 150 Singles -15 Minute Cap
Post your scores to the Whiteboard.
The hats should be in by friday they are shipping monday !
Hey 718 family. In an effort to better serve you all, starting January 1st I will be lowering the prices for The Movement Maestro sessions. 2015 will see a $40 discount as I will no longer be offering 30 minute appointments. Instead, all sessions (FMS or regular appointment) will last one hour and will cost $60. Those of you who have already met with me can attest to how in depth each session is, and the reality that 30 minutes just doesn’t cut it. Need more convincing? Ask Coach Dariel Cepeda. Email me (Shante) at TheMovementMaestro@gmail.com with any questions you may have, or skip the chit-chat and book an appointment at http://www.TheMovementMaestro.com. Your body will thank you.
DONT FORGET, SIGN UP FOR THE WORLD WIDE WOD ITS NEXT SUNDAY 1/11
https://www.thegaragegames.com/register/?eventID=342
2015 REGIONAL & OPEN ATHLETES
1. Jerk
work up to a heavy single
275 PR
2. “Luke”
400m Run
15 CJ, 155/105
400m Run
30 TTB
400m Run
45 Wall Balls, 20/14
400m Run
45 KBS, 1.5-pood/1-pood
400m Run
30 Ring Dips
400m Run
15 Lunges, 155/105
400m Run
26:02. Not my best performance
Bruh