Tuesday, August 9

August 8, 2016

 

Stages of Mobility(Short Version)

9 Mins Mobility

Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)

-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.

1) ''Sink in between the shoulders''. Either on the wall or by using a box.

2) Roller foam = Lower back and Thoracic spine stretch.

3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

 

Squat Clean (EMOTM x 10 Min )

Ascending clean ladder -3mins of  3 reps, 3mins of 2 reps, 4mins of 1 rep.
Starting at 60%

 

Metcon (Time)

4 RFT

11 Hang P. Cleans(115/73)
11 Slam Balls(20/10)
11 S2OH(115/73)
200 m Run

Rx+ (135/93), (30/20)

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