WOD - Monday, 4.20.2015

Kyle with an awesome warface yesterday

Kyle with an awesome warface yesterday

Ilch and Vin before and after Jeremy's mobility class this morning.  That test - retest model shows how much just a few minutes of mobility can help your performance

Ilch and Vin before and after Jeremy's mobility class this morning.  That test - retest model shows how much just a few minutes of mobility can help your performance

CROSSFIT

10 week strength cycle begins today!

Warmup
Row 250m

5 Elbow to Instep with Rotation (each side alternating)
10 Air Squats
5 Bulldogs
10 Tuck Jumps
30 second Squat Hold

Demo and discuss box squats

STRENGTH

In 20 minutes:

FInd a 3RM Box Squat

MOBILITY

A->P Banded Distraction, 1 Minute Sustained hold before each set

WOD

Row 20 calories

-then-

3 rounds:
14 Thrusters (95/65)
7 Burpee Pull Ups

-then-

50 Air Squats

Accessory
3 rounds alternating between exercises
20 Alternating Lunges (holding KBs)
10 GHD Hip Extensions
30 second plank hold

FITNESS 11AM, 7PM
10 leg swings,
10 beat swings,
10 hollow rocks,
10 pushups,
10 burpees

WOD 1
with a partner,
4x 250 m row- sprint (while partner 1 rows the other rest)

WOD 2
max KB swings in 3:00min,
2 rest, max
Box jumps in 3:00 min,
2 min rest,
max KB swings in 1min,
1 min rest,
max box jump in 1min.