WOD Tuesday September 10, 2013

MOBILITY:  Inner/outer shin smash

SKILL/STRENGTH:  Muscle Up Progression (if you don't have muscle ups, you need to be following a progression to get there, so please watch the link below) Today, we will be working on using the momentum generated from the hips with straight legs to get ourselves up into that dip position.  Once this progression is mastered, you move onto an easier color band.

pt3http://gymnasticswod.com/content/no-false-grip-muscle-progression-pt3

WOD:  "Tyler"

5 RFT

7 Muscle Ups 

21 SDHP (95/65)

Level B:

5 RFT 

14 Pull Ups/ 14 Ring Dips

21 SDHP (95/65)

Level C:

5 RFT

14 Jumping Pull Ups/14 Box Dips

21 SDHP (75/45) (or scaled weight)

WOD Monday September 9, 2013

MOBILITY:  Foot Smash

SKILL/STRENGTH:  "Bulletproof Shoulders"

1) 15 Banded pass throughs

2) 2 sets of 10 

Lay on ground face down, 

a) I's- palmup, arms by side, squeeze shoulder blades together, raise hands up off ground

b) T's- palm down, arms extended straight out like a cross, shoulder blades together, raise arms up off ground

c) Y's- thumbs pointed up, hands overhead in press position, y shape w/ body, shoulder blades together, raise arms up off ground

3) 10 straight arm push ups, at the bottom, shoulder blades squeezed tight together, arms are straight, at the top, back is arched

WOD:  CrossFit Total

1 RM Press (from the rack)

1 RM Back Squat

1 RM Deadlift

WOD Friday September 6, 2013

MOBILITY:  Low Back Smash

SKILL/STRENGTH:  L sit hold 30 sec off 30 sec 8 min

WOD:  Throwback Friday (from March 25)

21 KBS (55/35)

15 KTE

9 Hang Clean (135/95)

6 Thruster (135/95)

3 Tuck Jumps

WOD Thursday September 5, 2013

MOBILITY:  Deltoid Smash

SKILL/STRENGTH:  10 min Squat therapy.  Stand facing wall, arms up, feet very close to wall, slowly go down into a full depth squat w/o touching hands or knees to wall, work for 10 min.

WOD:  20 min time cap

100 deadlift (185/115)

EMOM 5 burpee

Score is time deadlift is completed.

WOD Wednesday September 4, 2013

MOBILITY: Sink Mobilization

SKILL/STRENGTH: Squat Cleans 10 min to find 3 RM

WOD:  10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)

Run 200 m between each set

WOD Tuesday, September 3, 2013

MOBILITY: Piriformus Smash

SKILL/STRENGTH: Deadlift 5x5x5x5x5+  (45, 55, 65, 75, 85% of 1 RM) E2MOM

WOD:  7 Rounds

1 min 

25 Air squats

then AMRAP  Push Press (95/65)

rest 30 sec

Score is total push press for all 7 rounds, keep a running total.

WOD Monday September 2, 2013

MOBILITY:  OH Tissue Smash

SKILL:  3 x 10 Lying Barbell Hip Extensions 

WOD: "The Momma"

64 Partner Clap Push Ups (Facing each other, do a push up, clap opposite hands in top plank position)

64 Partner Wall Balls

64 Glute Ham Raises 

64 Alternating Partner Facing Burpees

64 Sledge Hits

64 Frog Jumps

64 KTE

64 Med Ball Russian Twisters (2 count- L/R = 1)

64 Wall Touches
** All exercises chipper style except the push ups, each partner will do 64 of those.