Tuesday April 19, 2016

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(Troy is working his front rack position with an empty bar.  Even though he is capable of using a lot more weight than this, it is imperative to practice building muscle memory with the lighter weights before adding more and more intensity.  Fundamentals are the key to injury prevention and mastery of movement.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Mobility/Core WOD:

Foam Roll Lats – 2 minutes each side

3 minute plank hold

Lacrosse Ball Shoulder Blades – 2 minutes each side

2 minute plank hold

Straddle Sit and Reach – 2 minutes

1 minute plank hold

Mobility Squat hold – 2 minutes

 

Level 1 & 2 WOD:

1,2,3,4,5,6,7,8,9,10
Power Snatch (96,65)
Overhead Squat (95,65)
Front Squat (95,65)

MOD 1: (75,55)

MOD 2: (65, 45)

MOD 3: (45,35)