Strength
Power Snatch 3-3-3-1-1-1 (newer people should work skills)
WOD
3 Rounds
- Run 400 Meters
- 15 Ring Dips
Mobility WOD (done after class or on your honor at home)
Full Squat 10 Minutes
We will be starting mobility WODs several times a week for people to increase their mobility. They won’t be coached (other than a quick demo if you need help), but they will be highly encouraged. These are from Kelly Starrett’s Mobility WOD website.
Kelly Starrett!!! *swoon*
+1
Nice camel toe Kelly!
But yea, he’s got some good skills, and is funny as crap to boot! If you haven’t tried the lacrosse ball shoulder mobility stuff, do it! OHS, Snatch, C&J, KB work, all are easier after it.
PS: 20, 25, 25, 37, 37, 42
WOD: 8:08 (box dips)
PS: 89,89,99,111,111, 121PR
WOD: 10:05, 1st round rx, rounds 2 &3 w/ red band –> now learning how to kip ring dips, thanks Gretchen!
PS: I started a tumblr to track my switch to the paleo diet. check it out: http://wsjmcc.tumblr.com/ Any advice, suggestions, or encouragement are appreciated!
Ps: one arm db 20#
wod: 8:15 (sub ring rows)
hang power snatch up to 3 x 72#, had to “run” before the WOD
lovin’ these mobility clips!
PS: skillz work 15,20,25,30,35,35
WOD: 7:11 (subs box dips which were a might bit too easy)
WOD at home: 8:36, box dips (No gym, had a dentist appt. Apparently, clean teeth don’t make me run faster.)
Kyle, I seriously need to borrow your distance measuring thingy.
Push press 57×3, 67×3. WOD 9:27, 24# box dips
ps: 67,72,77,82,89,89(fail)
wod: 8:26 24″ box dips
PS: 111, 116, 121 / 126, 131, 136 [PR]
WOD: 8:39 Rx
PS: 52,52,52,59,59,59 (I’m still tired from yesterday!)
WOD: 7:14 (box dips)
Loved that WOD. Add box jumps and you have all my favorites.
PS: 57×3, 67 fail, 67×2 success (PR)
WOD: 9:19, 24″ box dips w/feet up
111 x 3, 121, 133, 138
8:39 rx
snatch: worked up to 99×3 for a bunch of lifts
wod: 6:37 RX
Snatch: 99-104-104-111-116-121 (PR)
Wod: 8:45 Rx
55#x5 OHS instead of snatching
WOD: 8:06 rx. new skill I need to learn – kipping on ring dips
gah i pulled a joe and replied
hehe pulling a Joe 😉
Oh no… now it’s a thing
67-72-77-89-89(f)-89-89
WOD 13:50 Rx -except last round ring dips def not full ROM
(Gretchen worked with me on the ring dip kip post WOD. Knees to chest on way down, kick out on way up)
PS #20 5X3, 27# 3X 3, WOD 10:!6
Worked on snatch technique… lots of fun with the bar! 15/25/37 (reps were all over the place)
WOD: 9:33 with Box Dips
snatch: 37# (lots of practicing because I’d never done the entire movement before)
WOD: 8:03 (box dips). Feeling tired from doing mile repeats with my cross country girls beforehand.
Snatch: 55 x 3, 67 x 3
WOD: 8:04 (box dips)
PS: 79, 84, 84; 89, 94, 101 (mental fail — Jon I needed you!), 99 (PR)
WOD: 8:46 (red band ring dips)
10 minute squat: ow
PS: worked on technique at 59#
WOD: 7:50, box dips
WOD at home: 18 minutes – bench dips w/ feet up and 800m runs. (I measured after I ran it, wanted to get the running outside [in the comfortable weather] in before dark. Always need to practice the running anyways.)
45# snatch…felt right for the first time!!- thanks Dave!
7:36 red band ring dips