Mobility Until the Bitter End

Wednesday Sep 26 2018


Embrace the details and those details will allow you to embrace PR’s. Truth, I read it in a book. 
Have a great Wednesday. 
1.) Mobility Until the Bitter End
7 minute AMRAP
Up the ladder 1, 2, 3, 4......
20m Dumbbell Farmer Carry 50/30lb
Dumbbell Burpee Deadlift 50/30lb
15 minutes Hip Mobility
7 minute cap
27-21-15-9
Air Squats
Kettlebell Swings 1.5/1pood
Double Unders 
15 minutes Quad Smash
7 minute AMRAP 
100m Row
5 Dumbbell Thrusters 50/30lb
3 Pull-ups 
15 minutes Shoulder Mobility (lats and rear)
*2.) 30 minute Assault Bike at consistent pace
At the top of every 2 minutes sprint for 20 seconds
*3.) 5 rounds
10 Reverse Hyper 
10 Wall Squats 
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Timm Uhlmann53d

Return of mobility Thursdays! on a Wednesday! Wooo!

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Chris Ness53d

graveyard and gauntlet wods please
not at 7:15 on sundays
some of us are only humans

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Grant Soletski52d

We will do a few of them in class

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Active recovery
2.5 mile run thru Petersburg battlefield
Yesterday’s wod
4 Rds at 12:05 95# at home.
✅ + 30 min assault bike = 255 cals
Yesterday’s WOD: 12 min amrap 3 rds + 14 du (clean from floor); deadlifts/burpees 4:49
Ass bike, more mobility, team workout with a chris and Brad laterrrr
FS Complex 160-180#. Midline circuit - rev hyper, GHD, wall squats, TTB.
BS x 5 E2M for 10M up to 265; BS ME @235 (9). 7 minute cap 27-21-15-9 Air Squats Kettlebell Swings 1.5/1pood Double Unders (15/15 Air Squats) 7 minute AMRAP 100m Row 5 Dumbbell Thrusters 50/30lb 3 Pull-ups (5rds)
7 rounds + 3 DB Burpee DL / 27-21-15-9+9+9+9+3 squats / 7 rounds complete for the row, thrusters, and pull-ups
"Turned Over" from yesterday complete: 4 rounds + 9 front squats / 21-15-9 DL @ 95# and bar-facing-burpee from yesterday complete in 3:45 / Sandbag carry and free-standing HSPUs from 9/19/18 complete: 9 rounds / Completed 4 rounds of 10 strict GHD sit-ups holding a 10# plate behind my head, (20) green banded twists (10 L, 10 R) and (10) 55# dumbbell strict press (5 L, 5 R).
Assault bike donezo. 40/70m (50#), 6/9 Air squats (1.5 poof) 5+100m (35#/strict PUS)
4.5 mile walk
1:24:08 & all my PT. 👊
Through the round of 6
So mobile. much wow