Wednesday, 12-12-12

Happy Hump Day!  Take a look at the dry erase board on your way out of the gym - a picture of the hoodies we will be ordering is on the board.  We will be placing the order THIS FRIDAY.  Bill started a Facebook thread, please list the size and cut (specify if you want woman's cut).  They will be $40 each.  Also, make sure to bring in your high socks this week - you never know when you will need them....

 

Thrusters yesterday revealed that we need to work on mobility in the front rack position.  I'm sure a coach would be happy to be your super friend and help you in the mobility exercise right around minute 4 in this video:  Front Rack Mobility  video.  

 

Mobility WOD is a great blog and resource to use for whatever issue you are facing (tight ankles, wonky hips or shoulders, etc).    "All human beings should be able to perform basic maintenance on themselves."  Kelly Starrett 

 

 Also, for those who did the post-WOD and muscle up or progressions yesterday , here's a Carl Poali video tutorial:  MU Progression  Reverse hook grip anyone?

 

Strength/Skill:

1.  5x3 Front Squats, work up to a heavy weight - then use that for your 5 sets

2.  4x ME Ring Dips (unless you are Ari - you know why)

Alternate between 1 and 2

WOD:

EMOM for 20 minutes, alternating between 1 and 2:

1.  EVEN minute - 6 Pullups (do the variety that you need work on)

2.  ODD minute - 6 HSPU (progression, strict, kipping, deficit, or ring)

Noon class getting in some volume.

Post-WOD:

30 Back Extensions

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