Mobility

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery
Mobility

Bear Complex

Skill/Strength: Skill
Double Unders
Focus on Body Position

WOD: Conditioning
5 Rounds for Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.

Finish: Recovery
Mobility

Mobility Mashup

Mobility

Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

3 Rounds of:
1 min Row (cal)
1 min Run (reps)
1 min Air Bike (cal)
1 min Unbroken Double Unders (reps)
1 min Rest

Mobility Mashup

Mobility

Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

100m Row
20 Pulls and rest for 30 seconds

Track the distant for each of the 20 pulls

13.1

Skill/Strength: Skill
Muscle Snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch. (www.catalystathletics.com)

WOD: Conditioning
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45#)
30 Burpees
30 Snatches (135/75#)
20 Burpees
30 Snatches (165/100#)
10 Burpees
30 Snatches (210/120#)

Finish: Mobility
5 – 10 mins of Mobility and Recovery

Mobility Mashup

Mobility

Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

5 Rounds (Not for Time)
5 Ring Rows
10 Overhead Lunges
15 Air Squats

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