Aug 5, 2015

Thursday 15.08.06

Warm Up
- 500m row
- Dynamic stretching focusing on hip and shoulder mobility
- 3 x 15 overhead squats with the PVC pipe
- 15 overhead squats with the unloaded bar (45/35)

Main WOD
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise

- 3-3-3
- 2-2-2
- 1-1-1

Mobility WOD
- Pigeon stretch

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-The snatch is an advanced Olympic weightlifting movement that requires a combination of balance, coordination, mobility, and strength.  This video explains the points of performance and is what it should look like: Video

Mobility WOD
- This stretch is one of the best things you can do for lower back, hip flexors, and your IT band.  Spend at least two minutes each leg in the position.


monroe said...

L Sit :20 x 3, plank 2:00 x 2
95x3, 100x3, 105x3
115 x 2 x 3
Kept it fast and light concentrating on form.
Followed with 3x8 T2B

Boo said...

Todays workout was great.

165 Fail

Tamika M said...

L-sit so many attempts I lost count!

Kevin McDonald said...

L-sit: 2 x :30. Plank 2:00, 1:00. Hollow rock x 30.
95 3x3
95 3x2
95 3x1
Having some left elbow pain. Also played it safe - didn't want to fail with cast iron.

The Ingraos said...
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