WOD Tue 10-9-12 “Fran”
October 8, 2012
WOD Thu 10-11-12 “Filthy Fifty”
October 10, 2012

WOD Wed 10-10-12

Last minute schedule change: no 9am Open WOD or 10am 101 class today – they have been moved to tomorrow due to a late breaking schedule conflict -We apologize for the late notice!

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This mobility video is a little longer but he gets to three main points about improving the front rack position – thoracic extension, wrist flexibility, and shoulder position.  Try each of the three mobility drills today before the WOD to see if you can improve your position before the front squats.

 

Warmup:
2 Rounds not for time:
500M Row
3 minutes working front squat mobility upper body
3 x spider man stretches each leg
30 sec squat bottom hold
 
Conditioning 1)
10 minutes – Every minute on the minute (EMOM)
5 reps front squat at 60-70% of your 1 RM
5 Toes to bar
 
Rest 5 minutes
 
Conditioning 2)
1.5 Mile run for time or 2K Row Time Trial
 Corner of Franklin & 25th, make a right on 26th, left on Meadow, turnaround is at the far corner of 32nd St.