Tuesday 4.28.15

Pull-up challenge: do 28 strict pull-ups. Yes, any pull-ups you do in today’s wod can count towards your total.

DAILY WARMUP

check the board

MOBILITY

shoulder internal rotation fix 2 min each side

https://www.youtube.com/watch?v=jUeMFbY6Q4U

 hip opener 2 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

STRENGTH

deadlifts

5 @ 65%, 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%

after each set of deadlifts…

do 2 Turkish get-ups (1 each side), start heavy and go heavier each time (5 sets of 2 total)

WOD

descending ladder (9 down thru 1) for time:

For time:
9 wall balls 20/14
9 pull-ups
8 wall balls
8 pull-ups
…..
1 wall ball
1 pull-up

(FB athletes should perform chest-to-bar pull-ups)

And a great big Happy Birthday to our very own Mr. Alberto Cortes!

10401585_1575037076047181_8081094353571855797_n

Monday 4.27.15

Pull-up challenge: do 27 strict pull-ups.

DAILY WARMUP

check the board

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)

https://www.youtube.com/watch?v=LuJcHe_EebA

ankle/calf smash 2 min each side (starts at 1:40 in video)

https://www.youtube.com/watch?v=1HiB4t11I3Q

STRENGTH

front squats

5 @ 65%, 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%

or

overhead squats

5 @ 65%, 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%

WOD

5 rounds for time:

3 power cleans @ 80%
6 ring dips
9 box jumps RX 24/20 FB 30/24
12 push-ups (FB 8 HSPU)
(rest exactly 1 min btwn rounds)