Thursday, October 31, 2013

halloween happy

Today’s Workout:

Skill: kettlebell snatch

Lift: 12 minutes to establish: 2RM bench press
then, 3 minutes to establish: 2×4 bench press dropsets

WOD: 21-18-15-12-9-6-3 rounds for time:
pullups
kettlebell snatch
* 15 steps Overhead walking lunges per EVERY couplet

Level 4: strict pullups 1.5/1 pood, 45# bumper
Level 3: kipping pullups, 1.5/1pood, 45/25# bumper
Level 2: kipping pullups, 1 pood, 25# bumper
Level 1: jumping CTB pullups, 1 pood, walking lunges

TWIST BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at http://www.crossfitsocalmobility.wordpress.com)
Glute Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Double LB medial Shin Smash and Floss: 2 minutes on either side

Bonus Lifting:
10 minutes sled power steps @ very heavy
40 sled pull-throughs
40 total banded squat jumps

Gymnastics:(view more at http://www.crossfitsocalgymnastics.wordpress.com)
10 minutes of glide kip practice.

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