Matt Working Some Mobilization Prep for the WOD ahead! Remember, there is never a rest day, always be working 7 days a week on your mobilization for movements!
I. Dynamic Mobility Warm-Up:
Mono-Warm-Up x 4:00 Minutes(Jump Rope or Bike)
Hamstring Prep(Rowing)
Lacross Ball Prep(Hammies for Rowing)
Shoulder Hangs(Overhead Prep)
Partner Hamstring Stretch
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Snatch Push Press, 5,4,3,2,1
*Stay at a Medium Weight throughout your sets, concentrate on form and technique and overhead position*
*Get Results from October 7th, 2010*
B. “Rowing and Handstand Push-Ups”
5 sets of the following movements:
Row 300 m(As Fast As Humanly Possible)
Max Handstand Push-Ups
*Rest 2:00 Minutes between sets*
*Level 1*
Max Push-Ups
*Level 2*
Max Banded Handstand Push-Ups or Abmat Range of Motion*
*Level 3*
Full Range of Motion Handstand Push-Ups
III. Competitors Extra Skill Work:
“Minit OPT Flight Simulator”
5-10-15-20-15-10-5 of:
Unbroke Double-Unders
*If you have trouble with double-unders, do 100 Double-Unders for time*
Post Weights Used and Time of Sets of to Complete to Comments.
Nothing like a good rowing workout to kick your ass!!
Great workout!!! Looking forward to tomorrow’s 😉