Mobilize
Foam rolling was discussed yesterday. Try to take the time to foam roll before class and stretch after class. Flexibility plays an integral roll in performance; make it a priority!
WOD 1
10 Min AMRAP
30s Handstand Hold/Plank Hold
30s L-Sit/Hollow Hold
30s Chin Over Bar Hold/Dead Hang
30s Squat hold
WOD 2
20 min AMRAP
400m Run
5 Deadlifts
10 Knees to Elbows
Level 3 (255,185)
Level 2 (185,135)
Level 1 (135,95)
ADV (315, 215)
Today was a perfect day for running with a tiny 7:30 class!
WOD 1- 3 rounds…had to use the boxes for the L sits
WOD 2- 6 rounds L2
yup WOD 2 almost killed me today 🙂 def a lot of foam rolling for the back!
WOD 1
2 rounds + chin holds (L sits on the boxes, instead of rings)
WOD 2
L3 5 rounds + DL
Thanks for the push today Alec! Nice job guys 🙂
Killer programming today.
WOD 1 – 3 rounds + 80seconds with knees bent instead of L sits.
WOD 2 – 6 rounds + 398m ADV. So close to getting that last 400
Nice job by everyone in the 5:30am class this morning. I don’t know about anyone else, but I have felt my lower back get progressively tighter throughout the day. There is definitely some foam rolling planned for me tonight!
WOD #1
3 rounds + 30 sec handstand – Rx
WOD #2
5 rounds + 400m + 2 DLs – L3
Good work in the AM classes today, those were 2 tough WODs that everyone pushed hard through.
Since everyone is so shy about commenting today, this was my workout:
Press 150×3, 3, 3, 2.
12AMRAP: [60lb DB snatch 10reps/arm, 20 pushups, 10 weighted pullups (+26lbs)] – 3 + 2/3 rounds.
Noon is usually one of the more quiet classes Phil. Come on in.
I can’t make my 5:30am tomorrow. Is the noon class too full?