Skill/Strength:
Mobility Clinic – Shoulders
-Explain differences between tissue suppleness and lengthening
-3 Position Banded Shoulder Stretch
-Lacrosse Ball Trap Smashing
-Lacrosse Ball Lat Smashing
Metcon:
For time
60 Chest to bar Pullups
40 GHD Situps
20 Dual Kettlebell Shoulder-to-Overheads, 53/35lbs
— Rest 5 mins —
6 rounds of
10 Pullups
8 GHD Sit ups
3L/3R Single Arm Kettlebell Hang Power Snatches, 53/35lbs
-30 min cap
Accessory Work:
Every 1 min for 12 mins do
5 Banded Strict Press, 45% 1RM Strict Press (red bands)
— then —
Every 1 min for 12 mins do
3 Banded Deadlifts, 55% 1RM Deadlift (green bands)
Mobility:
3 min shoulder smash per side
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Ben Catalano
25:15 heavily scaled
jumping CTB off box, GHD, 35# KB
jumping pull-ups (from floor), split GHD/medball abmat SU (14#), 35# kb
0
0
Carrie Schatzman
5 + 1 GHD @ cap; finished remainder after cap;
Green band C2B; 25#; 2rds pull ups; 3 rds w/red band; ring rows last rd for speed;
3
0
Celia Osorno
5/6
Tear prevention program went into effect
Definitely didn’t feel 100 shoulders need more clinics since Friday.
7
0
Cody Stelmach
7:03/6:26 (18:29 total w/rest)
2nd half all unbroken // 1st half GHD+KB all unbroken, CTB very broken 😂
15
1
Same!
David Rueckl
25:43 scaled
James was the Sergeant of pain today.
Is it wrong to like the pain? asking for a friend.
9
0
Jenny Wesolowski
27:11
STRICT banded pull-ups for c2b and pu (progressively more bands used; maybe should’ve scaled reps). Bent over bb rows last 3 rd pu (35# each), kb goblet squats for ghd (44#), 26# kb s2oh, 35# kb snatch
9
0
Jordan Teague
26, scld
Jumping chest to bars, banded pull ups to ring rows, 26# KBs
Extra WOD with Emma.
9
0
Liz LeFevre
27:08 RX-ish. Practiced butterfly chin over bar. First workout ever doing all butterfly
+ mondays accessory work -#115
13
1
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315 and 335#, then 5X4 @ 295# belted every 2:30.
Static Bar Hang for 1:15 / 5x10 Standing Ab Roll-outs on a ~25 degree board (9th hole down on the squat rack close hole pattern) alternating with 5x12 Tib Raises with a 10# plate on the Tri-Flexor / 5x12 Calf Raise @ 195# alternating with 5x12 Shoulder Raise with 25# dumbbells.
0
0
Steven Leiterman
11:20/9:08 - 25:28 RX
All Chest to Bars were Butterfly Chest to bar attempts - was successful on 60/70% - low sets 3-6
10
0