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Mobility Mashup

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Mobility Mashup is an updated version of our Mobility class. We will work through the body with a concentration on a key area that we will utilize during the class. With proper preparation and mobilization your body will be better prepared for the demands of a WOD.

Today’s focus will be on the the lower body (ankles, knees, and hips).

Skill/Strength: Strength
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90 seconds. Reps @ 70% + 15-20 lbs

Migrane

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90s. Reps @ 60% +15-20 lbs

WOD: Conditioning
Row
1500-1000-750-500-250m
Double Unders
150-100-75-50-25*

* Subtract 10 Dubs each time you break/trip and do 5 burpees

Time Cap: 25 min

Finish: Gymnastics
30 C2B Pull Ups in as few sets as possible

14.2

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Strength/Skill: Strength
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90 seconds. Reps @ 70% + 10-15 lbs

WOD: Conditioning

For As Long As Possible

From 0:00-3:00, 2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats (95/65 lb)
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.

Finish: Cool Down
800m Run with a friend

Pain Cave

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Strength/Skill: Strength
Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90 seconds. Reps @ 60% + 10-15 lbs

WOD: Conditioning
18 Min AMRAP of:
20 Bar-facing burpees
3 G2OH (165/115)
50 Double Unders

Goal: 6+ rounds

Finish: Gymnastics
20 Windshield Wipers
Hanging from rig