“Happy Birthday Gina!!!”
Wod: 15 min amrap 1 bear complex (+1 per round) 100m row (+50 per round) 2 burpees (+2 per round) Wt: 135/95-95/65-155/105 Into: Yoga for mobility
“Jan 1st, 2021”
Wod: PR anything Buy out: Ring that damn bell
“Get get get get get 0VëR iT”
Wod: AMRAP in 15 minutes 19 Wall Ball Shots (20/14 lb, 10/9 ft) 19 calorie Row Into: Mobility Wod 20 min Full body focus
“Gave me cookie gave you cookie!!!”
Ankle: Mobility 1.Banded ankle mobilization 2.Goblet squat ankle mobility 3.Split squat-forward emphasis 4.Calf eccentrics Stabiltiy 1.Bosu balance in 1 leg partner 2.Squat jumps Hips: Mobility(test and retest) 1.Hip airplane (supported) 2.90/90 hip rotations 3.Banded distraction Stability 1.Single leg bridge(closed chain) 2.Side bridge clamshell Skill + primer Wod:10 min amrap 5 pistols (each leg) 10 kettle […]
“Fingernails are just hand decals”
Skill review mobility : Wod after Ankle -Band distraction (foot on plate band on rig) -Foam roll / smashing -Static bench stretch Hip -Banded distraction (3 way on rig) -Foam roll : glute adductor focus -Air plane Back -T spine twist (pvc pipe) -Foam roll with extension (t-spine) Shoulder -Banded distraction (3 way stretch on […]
