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10.24.17

24
Oct

10.24.17

Barbells for Boobs event this Saturday

Warm up starts at 8:30am.  Athlete briefing at 9am. 

If you like, bring some food to share!  Enjoy the community.  Raffle prizes after wod.

Warm Up:
Row 250m
20 low banded rows
10 scap pull ups
5 kip swings
Row 250m
20 banded tricep extensions
10 spidermans + reach
5 Russian baby makers

 

Mobility
banded scarecrow stretch x 1:30
foam roll quads, adductors, and hamstrings x 3:00 (total)

 

Skill: most needed gymnastics skill- work on drills
ideas: muscle ups (bar or ring), pull ups, ring dips, handstands, pistols, push ups

6:00 EMOM
reps of gymnastics skill in full movement
set a goal for each minute

Primer:
10 banded glute bridges- work eccentric movement
10 slow front squats- empty bar
10 push press- empty bar
5 each side banded clam shells
10 clusters- empty bar

WOD
15-12-9
clusters 115/75
pull ups
30-24-18 DUs

 

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