Complimenting Movements

Deverna
Deverna

Today’s mobility will be the coach’s choice but don’t hesitate to watch the video below and try out this amazing over head position stretch. Feel free to ask a coach for help and remember to place your bands back after using…enjoy!

Mobility
Thoracic Spine
Overhead Position

WOD
1000m Row
21 Overhead Squats (115,75)
800m Run
21 Toes to Bar
750m Row
15 Overhead Squats
600m Run
15 Toes to Bar
500m Row
9 Overhead Squats
400m Run
9 Toes to Bar

Level 2 (95,55)
Level 1 (75,35), 750,600,500,400,250,200

Conditioning Class: WOD
4 Rounds
1 minute on, :30 off
-Airdyne
-Burpees
-Ski Erg
-Jump Rope

Conditioning Class: Core
3 Rounds
10 Barbell Rollouts
10 Windmills

17 Comments

  • Pat Hopkins

    07/15/2015 @ 1:54 pm

    32:39 at 95# with a doozy of a calf cramp mid-way through the 750m row.

  • Joel

    07/15/2015 @ 11:53 am

    WOD: 30:34 at 75#

  • Ryan Gould

    07/15/2015 @ 3:26 am

    WOD: 30:26 L1…including a 1 min instruction mid WOD from Ham on OHS

  • Nick Alonso

    07/15/2015 @ 1:20 am

    28:36 @ 95#

  • jason barrow

    07/15/2015 @ 12:57 am

    WOD: 27:59 L2

  • Trevor Crean

    07/15/2015 @ 12:41 am

    29:13 L2
    Took a gamble, wore OLY shoes. No regrets.

  • Brendan Cottam

    07/14/2015 @ 11:42 pm

    25:39 rx

  • lizowiz

    07/14/2015 @ 6:56 pm

    30:20- rx… could not catch my breath in this humidity!

  • Crowley

    07/14/2015 @ 2:37 pm

    25:09 rx w/ OH lunges instead of OHS

  • Kurt Brumme

    07/14/2015 @ 2:27 pm

    WOD: 25:54 L2 (overhead needs attention)
    Post-WOD strength: squat snatch up to 3×155# w/ Quigs

  • Mike Quigley

    07/14/2015 @ 2:24 pm

    26:46 RX
    155×3 snatch with Kurt post-WOD.

  • melstec

    07/14/2015 @ 2:05 pm

    WOD: 27:42 rx. That was fun, but now I need a nap.

  • Petra

    07/14/2015 @ 1:28 pm

    WOD: 25:30 w/ running only and 65#

  • Brian M. Maser

    07/14/2015 @ 1:21 pm

    WOD: 29:12 Rx
    Great group in the 530!

  • Eddy

    07/14/2015 @ 12:00 pm

    WOD: 27:52 at 95#
    Post WOD handstand walk

    Southie Pub Crawl: ADV

  • Marc Piccuirro

    07/14/2015 @ 11:45 am

    24:42 Rx
    Huge class today!

  • Morgan

    07/14/2015 @ 10:56 am

    Wod: 26:14 Rx.

Comments are closed.

X