Thursday- January 23rd

January 23, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

     *Rolling Straddle Stretch (3 ways) x 3 sets
     *Calf Stretch x :30 each

 

 

A. “No Brainer”

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

 

Build in Load on the Deadlift. Score is heaviest deadlift weight.

 

 

 


B. 3 Sets of:

GHD Back Extensions x 10-12 Reps

Single-Arm DB Row x 8-10 each arm

Palloff Hold x :20 each side

 

 

 

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

 

 

 

 

 

 

 

 

 

**Holiday Open WOD #1 scores must be submitted by Thursday at 9am to count! The WOD's are only to be done ONE time. Please reach out if you have any questions!

 

 

**Thanksgiving Week Class Schedule:

11/28 8:00am only

11/29 8:00am + 5:30pm

11/30 8:00am only

 

 

 

 

 

 

 

 

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