Mobility to Wednesday Nights @ 7pm

Feb 13th, 2018

Category: CrossFit

Mobility to Wednesday Nights @ 7pm

Sarah

Box Announcement:  Mobility is moving from Tuesday to Wednesday night
Every Wednesday we host the Mobility Class @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out!

Warm-up
2 Rounds
20 Kettlebell Swings
15 Medball Thrusters
10 Weighted Glute Bridges w/ Shoulders on top of Medball
5 Windmills per side

Accessory
2×10 Single Leg Glute Bridges
Add resistance if able

Strength
Back Squat
10 @ (75-80%)
8 @ (80-85%)
6 @ (85-90%)
4 @ (90-95%)
2 @ (95%)

WOD
3 Rounds
40 Kettlebell Swings (1.5,1)
30 Wallballs
20 Chest to Bar Pull-ups

Level 2- (1,0.75) (5 Chest to Bar, 15 chin over bar)
Level 1- (0.75,0.5), chin over bar

Extra Work
7 Squat Snatch (185/135)
11 Ring Muscle Ups
100 Double Unders
11 Ring Muscle Ups
7 Squat Snatch

*wod credit: linchpin

DISCUSSION 11 Comments

  1. Joel Carpenter 02/14/2018 at 1:55 pm

    Back Squat: 135×10, 155×8, 175×6, 195×4, 225×2
    WOD: 15:33 (40 1.5 Russians, 20 wb, 10 c2b/round)

  2. Chad Kucera 02/14/2018 at 3:39 am

    BS: 325
    WOD: 16:47 Rx (c2b killed me)

  3. Jason Barrow 02/14/2018 at 1:47 am

    Ugghhhhhhhhhhhhhhhhhhhhhhhhh
    Squat: up to 225×5
    WOD: 13:52 Rx

  4. Trevor 02/14/2018 at 1:23 am

    225
    15:31 Rx

  5. Brian Campbell 02/13/2018 at 5:13 pm

    Strength: [email protected], [email protected], [email protected], [email protected], [email protected]
    Wod: 13:05 Rx (accidentally did 30 C2B on the first 2 rounds)

  6. Bish 02/13/2018 at 3:43 pm

    Quick read for anyone who is interested in the science behind performance /endurance

    https://www.vox.com/2018/2/9/16974160/endure-winter-olympics-mind-muscle-biathlon

  7. Ben 02/13/2018 at 3:07 pm

    Squat: 275, 295, 315, 335, 365
    WOD: 14:34 Rx

  8. Kurt 02/13/2018 at 1:17 pm

    Strength: up to 240×4 before time ran out
    WOD: 19:14 Rx

  9. Sean Flannery 02/13/2018 at 12:13 pm

    Strength: 247.5,265,281,297,314
    WOD: 16:10 Rx

  10. JT 02/13/2018 at 11:48 am

    225-265 x6 didn’t plan time well enough and only got through round of 6. Disappointing

    WOD: 16:31 RX