Mobility With a Touch of T

Thursday Mar 8 2018


Tonight brings us 18.3 and I don't know about you but I'm excited as last week I got to do the workout with my lovely wife after the release and you know what I actually enjoyed it. My score says I may have enjoyed it a little too much but it was good enough for me. Anyways, if you want to come hang out, watch the release show and maybe even find yourself a judge and do er to er, 7 pm starts the show and working out shortly after. Eat some steak, broccoli, avocado, sweet potato and wash it all down with some water, rest well and let's keep this open train rolling.
Happy Thursday!
1.) Mobility With a Touch of T
7 minute cap
reps of 3-6-9-12-15-12-9-6-3
Dumbbell Box Step-ups 25/15lb 
Chest to Bar Pull-ups
Double Unders
12 minutes:
3 minutes per leg per bodypart
Lacrosse Ball Smash (LBS) Quads on floor 
LBS Hamstrings on a box  
EMOM for 7 rounds with 15 second transitions
10 Kettle Bell Swings 1.5/1 pood
10 Wallballs 
Assault Bike 7/4 cal
12 minutes 
LCB  Tensor fasciae latae Muscle
Snow Man with a peanut
7 minute cap
21-15-9
Row, cal
Hand Release Push-ups 
Dumbbell Thrusters 25/15lb
Remainder of time partner lat care
*2.) EMOM for 10 minutes 1 Snatch @ approx 75%
*3.) Accumulate 10 minutes of Free Standing Handstands or Handstands using a wall
*4.) 5 rounds
20m Sled Push 45/25lb
20m Sled Pull 2x45/45
*5.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 55%
*6.) 3 rounds
12 Reverse Hyper
20 Oblique Banded Twist
10 Single Arm Dumbbell Press 50/35lb (5 each arm)
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Sylvia Christensen 196d

Mobili-T #TheWODmother πŸ€—

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Dunnarooski
Doneβœ…
Lunker during open gym 20 mins
HR got to 198 on that bike EMOM. BRING ON 18.3!
Studying for Calculus Exam 2
πŸ‘Š Done!
Always fun writhing in pain & chatting with friends.