Warm up: 400 m run; 10 mb slams, shrugs and full cleans; 10 s cross legged hold/5 cl gr push ups, 5 mb push ups, 5 ring rows
Mobility: wrist, hips & traps
Skill Focus: Power Clean & Ring Dips (bar dips, modified/banded bar dips,
box dips)
Warm up, find modification if using and build to working weight
WOD:
Level 3 RX
21. 15. 9 of
Power Clean 135#/95#
Ring Dips (no bands) FULL ROM is bicep to ring**
Level 2 Option
21. 15. 9 of
Power Clean
Bar dips
Level 1 Option
21. 15. 9 of
Power Clean
Banded bar dips
15 min cutoff
Post Eliz time for score
Shout Outs: to all the back squat 1 RM PR's yesterday. Special mention to Ana with 115# -- I guess Jonathan's kb stretch really helped:)
One at a time -- crowd at the PR board
Charisse must be camera shy, she kept running from me
Happy Happy Belated 46th Birthday to Charisse
Gotcha:)
Mobility: wrist, hips & traps
Skill Focus: Power Clean & Ring Dips (bar dips, modified/banded bar dips,
box dips)
Warm up, find modification if using and build to working weight
WOD:
Level 3 RX
21. 15. 9 of
Power Clean 135#/95#
Ring Dips (no bands) FULL ROM is bicep to ring**
Level 2 Option
21. 15. 9 of
Power Clean
Bar dips
Level 1 Option
21. 15. 9 of
Power Clean
Banded bar dips
15 min cutoff
Post Eliz time for score
Shout Outs: to all the back squat 1 RM PR's yesterday. Special mention to Ana with 115# -- I guess Jonathan's kb stretch really helped:)
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Happy Happy Belated 46th Birthday to Charisse
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