Warm-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.
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.
“Clean & Jerk 3s”: 125# – not the prettiest, but done.
“Met Con “: 21-15-9 Row kCal/OHS/GHD –
12:44 (45# OHS)
C&J 3’s: 210×3
WOD: 9:40 rx’d
Clean & Jerk: 125×3, 135×2 (tried 3 times… Each time only missing the 3rd jerk)
WOD: 10:12 Rx’d