WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Low Back Recovery 2. Barbell Calf Smash Warm up- Rowing pause drills (no straps) a) Drive Finish b) Arms Extended c) Body Over d) no pause w/o straps e) no pause w/ straps WOD for time: 500 m...
WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Overhead Tissue Smash 3. Barbell Calf Smash Strength: Snatch pull + Snatch High Pull + Power snatch 3-3-2-2-1-1 add weight each set to find a heavy 1 set. WOD:...
WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Forearm Ball Smash 2. Overhead Tissue Smash 3. Barbell Calf Smash Skill Work: 2 rds 30 sec HS hold 30 sec L-Sit Hold 20 Sec bottom of pistol hold 20 Hollow Rocks 10 Bar Kips WOD: “Hot Lava” 100...
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Tricep Extension Smash 3. Banded "Z" Strength: Clean and Jerk 3x2 3x1 Benchmark: “Annie” 50-40-30-20-10 DU Sit ups (12 min Cap) Sub Lat bar hops [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Shoulder Capsule Mobility 3. Banded "Z" Strength: Weighted Ring Pushups 5x5 Lv1: Regular push ups Lv2: unweighted ring push ups WOD 1: 7 min AMRAP 7 Ring Dips 7 Front Squats Lv1: Push-ups, 95/65 Lv2: Banded...
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach Strength: Snatch Balance 5x2 *may increase weight 5-10# per set to find a heavy 2 rep WOD- 3 rounds: 800 m...
Strength: Death by L-Sit Pull-ups Lv1: Banded Strict Lv2: Strict Lv3: L-Sit WOD: Every 90 secs for 10 rounds of unbroken: 4 Hang Power Clean 4 Push Press 4 Box Step ups (4 on each leg) Lv1: 65/45 LV2: 85/55 Lv3: 115/75 WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Tricep Extension...
Benchmark: "CrossFit Total" Find 1 rep max of: Back Squat Strict Press Deadlift [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
NEW SUNDAY CLASS TIMES! 9:30am and 10:30am class. (No more 11:30 am). Now go watch some FOOTBALL. Skill: 1 round of "Skill of the Month" drills WOD: for time 1-2-3-4-5 Rope Climb (15ft) Pistols Left leg Pistols Right leg Lv1: Modified Pistols (any mod), 3 rope walks per 1 rope climb Lv2:...
WOD: in partners- Taking turns, one partner rests as other works, both do the same amount of work. 15-12-9 Thrusters then, 12-9-6 Squat cleans then, 9-6-3 C2B Pull-ups Lv1: 65/45, banded pull-ups Lv2: 95/65, pull-ups Lv3: 105/75, C2B Finisher: Death by plank-walks (forearms to wrists) in group. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/06"]WOD LOGGING[/standout-css3-button] Don't...