16 Sep WOD- Wednesday, Sept 17
WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Overhead Tissue Smash 3. Low Back Warm-Up and Stretch Bar Warm-up 2rds: 5 HPS 5 PS 5 HPC 5 PC 5 PJ 5 pause BS for...
WOD Blog
All in.
15 Sep WOD- Tuesday, Sept 16
Strength: Strict Press 4x3 @75% Benchmark WOD: “Fight Gone Bad” 3 rds- 1 min intervals Wall Balls Push Press SDHP Box Jumps Row rest score = total reps [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
14 Sep WOD- Monday, Sept 15
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...
13 Sep WOD- Sunday, Sept 14
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...
12 Sep WOD- Saturday, Sept 13
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...
11 Sep WOD- Friday, Sept 12
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...
10 Sep WOD- Thursday, Sept 11
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:...
09 Sep WOD- Wednesday, Sept 10
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...
08 Sep WOD- Tuesday, Sept 9
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:...
07 Sep WOD- Monday, Sept 8
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...