Tuesday, October 22, 2013

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Today’s Workout:

Skill: tabata double under practice

Lift: Every minute on the minute for 9 minutes: 3 seated on ground strict press @ 60%
Level 2: superset with 3 false grip ring pullups
Beginner: Standard press

WOD: 15 minute AMRAP:
50 double unders
down-back-down
15 pullups
down-back-down
10 shoulder to overhead
down-back-down
15 ring rows

Level 4: 135/95
Level 3: 115/75
Level 2: 95/65, jumping CTB pullups
Level 1: 100 single unders, jumping CTB pullups

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
LB Gap and smash of knee : 2 minutes on either side
Hamstring LB smash: 2 minutes on each side
Barbell Calf Smash: 2 minutes on either side
Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
Voodoo Floss Thighs and Hips

Bonus Lifting:
3×18 DB chest press
100 total @ 135/95# kowerski rows
3×15 axle bar underhand bent over rows

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
Rolling pistol (one legged squat) – candlestick roll
10 minutes of rolling pistol practice.

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