Mobility tonight at 6:30 pm: This week we are going to continue work mobilizing the hips and legs, including use of the voodoo bands. Not sure how to use one? Don’t even know what a voodoo band is? Come on in and loose.
Please take hydration seriously, the Baltimore summers are hot and we work hard. That combination requires you to drink plenty of water, so Drink Up! There are few articles below that help to get the point across.
Mobility WOD
Ten minutes of Mandatory Mobility-
Grab a foam roller, lax ball or band.
-Stretch and roll the lower back from yesterday
-Work on your front rack position for your cleans
-Stretch something that is tight….
Strength WOD
Take 12 minutes to find a 2 RM Thruster from the ground
(work speed and explosiveness from the hips)
WOD
3 minutes of Push Press
2 minutes of Sit ups
1 minute of Front Squats
Rest 2 Minutes
1 minute of Push Press
2 minutes of Sit ups
3 Minutes of Front Squats
-Score = Total Reps-
Fitness 95/65
RX 115/75
RX+ 135/95
-You should be stringing together 10+ reps on each set with the barbell, scale accordingly. More work, less time looking at the barbell is what we are shooting for today-
