Wednesday, August 17, 2016



Cheer on Andrea & Jose this Saturday at the Bomb Factory in Dallas! Details here.

Mobility
Banded lateral opener 1 min each arm

WOD
5 rounds for reps of:
1 minute muscle snatches 75/55
1 minute overhead squats 75/55
1 min max pull ups
 Rest 1 minute
 
Post total reps completed to comments.
 

Farmer Carry 100m AHAP
 
MOB WOD
1 min Partner arrest stretch
1 min each leg Pigeon stretch

6 comments:

  1. I'm grateful for my half dome foam roller. Morning calf stretches are almost as good as RomWOD.

    Asa

    ReplyDelete
    Replies
    1. Day 52 of RomWOD
      Active recovery day with PVC work with classes, band stretching and Jefferson curls

      Asa

      Delete
  2. Fun coaching 4:30 class!
    WOD at 5:30, but missed warm up bc had to feed baby.
    round 1 with pvc, round 2 35lb bar
    then last 3 rounds RX 121 reps

    45lb dumbells for farmer carry

    ReplyDelete
  3. Squat Snatch 5x5 85, 95, 105, 115, 125 solid
    CL&J 5x5 95, 110, 125, 140, 155 solid
    Front squat 3x3 focus on slow down, 3 sec pause at bottom, and form so 65, 85, 105
    Core warmup + 50 partner pushaways

    ReplyDelete
  4. Got it in with the night owls. 235 Rx (55, 50, 43, 40, 47). 70# KBs for the farmer's carry.

    ReplyDelete
  5. ROMWOD in the AM
    208 RX (50,50,35,35,38)

    ReplyDelete