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Saturday “FunTime” Partner WOD 5 RDS for Time: 2- Rope Assents (descents are implied) 1- 10M Walking Lunge (115/75#) 15/15 Hammer swings 16# — sometime in the WOD partner team [...]

Mobility: Shoulder band distractions (external rotation, then holding behind back, and then band into shoulder joint) Skill/Strength for 10 minutes: 10/10 Turkish Get-ups with a full two count [...]

Mobility: 10 minutes to get some Overhead Squat help: http://www.youtube.com/watch?v=tJoTVVZadUs Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time – 21-15-9 [...]

Warm up: 2 min Double-under practice. For those that have DUs, work on unbroken DUs Mobility – 10 min – Contract/release posterior chain: http://www.youtube.com/watch?v=Ol0r8lUqB-Q (this [...]

Warm up – 3 in 3 – Jumping squats – Push-ups – Mt. climbers Mobility: 10 minutes to work on overhead ext: http://www.youtube.com/watch?v=5v-8xEpVjZQ Strength: 15 minutes to work Push-press [...]

Group warm-up: Intro Benchmark (with run or row) – for time – 10 min time cap 500m Run or row 400 40 Squats 30 Situps 20 Push ups 10 Pull-ups Beginners: Use band assistance for pull-ups [...]

I’m not saying its someones Birf’day today and we are having a birthday WOD for her, Oh wait thats exactly what we are saying! For Time: Things that Lara may like Things that Lara may [...]

Warm-up: 2 Minute DU Practice Pre-WOD Mobility: Adductor rollouts – on box with foam roller Strength: Deadlift Friday! Try it Sumo style (unless lack of mobility won’t allow the position): [...]

Pre-WOD Mobility: 10 minutes of T-spine openers – rollouts on foam roller to grasp barbell overhead, lax ball work Skill: 15 minutes to work the HSPU Progression (If you have your HSPU dead to [...]

Warm-up: 2-in-3 with Wall Balls and unloaded bar OHS Pre-WOD mobility: T-Spine roll-out and behind the back shoulder distractions Strength: EMOM for 12 minutes – @80-85% of your 1 rep max [...]