09.22.2016

Warm-up Drills
I. Game-on
II. 2-3 Rounds for quality of
:15 x L-Sit (Rings/Matadors)
10 x Ring Row (strict as possible)
7 x Push-ups (strict as possible)
III. Mobility

“Base-10 Zen”
Run 400
10 x Box Jumps (30/24”)
20 x Ring Dips
30 x Pull-ups
40 x V-ups
50 x OH Walking Lunges (45/25lbs)
40 x Abmat Sit-ups
30 x Pull-ups
20 x Ring Dips
10 x Box Jumps (30/24”)
Run 400m

Post scores to comments.

Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)