Skill: 3 rds of: Parallette/Box Shoot Throughs (no pushup or dip) Handstand Walks/Holds LV1-10 Box Shoot Throughs/30 sec hold LV2- 5 Parallete ST/10ft HS Walk LV3-10 Parallete ST/20ft HS Walk WOD: “Lord of the Rings” 21-15-9 Ring Dips Ring Pushups Ring Rows ...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. QL Warm-Up and Stretch 3. Trailing Leg Hip Extension Strength: Deadlift Find 2 rep max. Then drop 10% and complete 3x2 at that weight. Practice TGU @ 90% between sets. WOD: “Kill Bill” all w/ same KB/DB Lv1 (25/15) and...
HAPPY FATHER's DAY TO ALL THE AWESOME DADS AT CFPH!! WOD Prep with Yasmen- How to have a better thruster: 1. T-spine smash 2. Tricep Extension Smash 3. Banded Heel Cord- Anterior Approach Strength: 10 min to find 1RM Thruster WOD: (6 min Cap) Unbroken Thrusters @ 40% 1RM establish earlier 5...
WOD Prep with Yasmen- How to mobilize for the WOD 1. Barbell Calf Smash 2. Trailing Leg Hip Extension Work in Partners Strength: 2 rds AMRAP Weighted Push-ups then immediately do at 50 ft wheelbarrow walk Offense/Defense 3 rds: D: 10 MB Cleans 100m MB carry O: Double Unders *all people should be attempting DU. If...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. QL Warm-Up and Stretch 2. Psoas Smash and Floss 3. Trailing Leg Hip Extension Hero WOD: “Michael” 3rds for time- 800 m run 50 Good Mornings (see levels) 50 Sit-ups LV1: 35/15 LV2: 65/45 LV3: 95/65 LV4: 115/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jun/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. Tricep Extension Smash 3. Trailing Leg Hip Extension Strength: Overhead 25 min, rest 2 min between working sets: Push Press 3x3 Push Jerk 3x2 Split Jerk 3x1 Strength/ Skill: Alternating EMOM-12 min 2 Front Squat @ 85-90% 5-10 Strict T2B Strict Toes...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. QL Warm-Up and Stretch 2. Couch Stretch Skill: Rowing Pause Drills- 2 min on each- no straps! a) Drive Finish b) Arms Extended c) Body Over WOD- with Partners: a) Row 500m 10s slower pace than best 500m row time -rest while partner...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. Overhead Tissue Smash 2. Banded Heel Cord- Anterior Approach Strength: Single arm bent over row with db/kb 4x10-15 reps WOD: Level 1 5 min AMRAP- 5 Burpee Pull-ups 15 Jump Squats 2 min Rest repeat 5 min AMRAP Level 2 5 min AMRAP 5 Burpee C2B 15 Jumping Gob...
WOD Prep with Yasmen- How to mobilize for the WOD: 1.Shoulder Capsule Mobility 2. T-spine smash 3. Banded Heel Cord- Anterior Approach [wod date="2014-6-09" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. Hamstring Floss 3. Banded Heel Cord- Anterior Approach [wod date="2014-6-08" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of...