SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!
MOBILITY DAY!!!!
Today we will step away from our normal WOD set up to work on increasing our mobility. This is so imprtant in your path to better fitness. The more mobile you are, the better you will perform. The better you perform, the better your results. The better your results, the btter quality of life you’ll have. Who can’t benefit from that?
Order of work:
Squat test- 25 Air Squats
Super Squat Hip Sequence – for those who haven’t done this, or forget how to do it, watch this(all videos courtesy of Mobility WOD)…
Re-Test-50 Air Squats
Roll-out Achilles on PVC(2 min each side) , Re-test-25 Air Squats
Couch Stretch- 2min side , Re-test – 25 Air Squats
20 Ring Pull-Ups (pull to low chest/ribs, like in a muscle-up)
– Scaling will be kipping pull-ups trying to get hips to bar, or body row aiming for the same thing
Hanging shoulder band stretch-2 min side
See the 1:45 spot on…
20 Ring Dips
Lacrosse Ball – Shoulder Blades – Lay on floor with the ball in between shoulders blades and floss the arm back and forth
20 Ring Pull Ups
Over-Head Barbell on roller- 3min – Example of this, watch at the 3 minute mark
20 Ring Dips
Mash Party!
The body parts you work are completely up to you. Work on whatever is sore. Find the spot and mash it!
Extra Credit
20 Single Muscle Up’s
CrossFit Team Offutt Tactical Fitness 