Mobility and the MedBall

Thursday Mar 15 2018


Tonight brings us 18.4 being released at 7pm. If you're not doing anything please come and hang out to watch what our next challenge is going to be or if you'd like you can be one of the first in the world to take it on. Either way it's a really fun evening and we would love to see you there.
Have a great Thursday!
1.) Mobility and the MedBall
7 minute AMRAP
8 cal Assault Bike
10 Ring Dips
12 Medicine Ball Clean & Wallball Toss 20/14lb
note: medicine ball must touch the ground each rep 
Quad Smash/Couch Stretch
7 minute cap
3 rounds
2 Wall Walks
20 Medball Abmat Sit-ups 20/14lb
50m Shuttle Sprint (10m increments)
Lat Smash/Shoulder Smash
7 minute AMRAP
7 Handstand Push-ups
14 Medball Overhead Walking Lunge 20/14lb
7 cal Row
Adductor Smash/Calf Smash
*2.) Every 30 seconds for 5 minutes 3 Snatch @ 115/85lb
*3.) 5 rounds
50 Double Kettle Bell Cary Overhead Walk 1/0.5 pood
20 Kettle Bell Snatch (10 each arm) 1/0.5 pood
*4.) Switching Every 2 minutes for 12 minutes
2 minutes Sled Pull 2x45/45
2 minutes Sled Push 45/25
*5.) 3-3-3 Jerk from blocks, rest no more than 3 minutes between sets
note: warm up to heavy triple and add load each round bar is meant to be on you the entire 3 reps
*6.) 5 rounds
15 Hip Extension
10 Single Arm Dumbbell Push Press 60/40lb (5 each arm)
20 Banded Twist (10 to the left 10 to the right)
*7.) 3 x 15 Reverse Hyper
Login to comment
Whiteboard
Took 1st in the warmup
I really like these days
3 rounds + 3 cal, 5ish min, 3 rounds (no clock)
Used a 25# wallball throughout / 3 rounds + 8 cals (dips on high rings) / 4:30 to complete the 3 rounds / 4 rounds + 14 overhead walking lunges
Plus M|WOD knee & shoulder therapy
EC #6 from yesterday with T2B and GHD
A little more mobile now..