Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

 

Warm Up:

Three sets @ 50-60% effort:

Assault Bike x 15/10 calories

Banded Air Squats x 10 reps

Plate Jumps x 10 reps (Jump onto a 45 lbs plate)

then..

Mobility:

Spend 60 seconds doing the Med Ball T-Spine Opener- lay on the MB with arms extended and slower lower hips for the best stretch

Spend 45 seconds per side in the Twisted Cross Pec Stretch- https://www.youtube.com/watch?v=nIO4x4gUS7E&feature=youtu.be

Spend 45 seconds per side in the Perfect Stretch https://www.youtube.com/watch?v=pyeQwbGFB1I&index=13&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE

Primer: strict pull up strengthening

2 sets of :

10-15 lat activates (like our scap pull ups)

Rest :30

5-10 bottom 1/2 pull ups (start at the dead hang and pull yourself up 1/2 the way)

Rest :30

5-10 top 1/2 pull ups (get to the top of the bar and lower yourself 1/2 the way and pull back up)

*scaled version of these drills is feet on a box

WOD

5 Rounds- record your fastest and slowest round

Row 250m

sled pull 50 feet 3 plates/2 plates (45#plates)

sled pull backwards 50 feet

Rest 3:00

*each round should be a sprint AFAP (as fast as possible)