Tuesday, November 19, 2013

This mustached ninja knows how to mess a guy up.  Come out this Saturday to the 9am WOD to participate in our Movember Snatches for Stashes and look as good as him.

Today’s Workout:
Skill: working in pairs of 2: 3 working sets per person: 45 seconds weighted plank hold
beginner: no weight

Lift: Every Minute on the Minute for 9 minutes: 3 wiggle bench @65% of 1RM
Level 2: superset with: clapping pushups
Beginner: standard bench press

WOD: 2 rounds for time:
400 m run
25 pullups
400 m run
25 ring rows

Level 2: Rxed
Level 1: 15 reps each

TWIST BONUS WORK (complete before or after class)

Mobility Blog (http://crossfitsocalmobility.wordpress.com/)
T-spine Smash with Double Lacrosse Ball & plate : 2 minutes
Shoulder Rotator LB Smash and floss: 2 minutes on each side
Overhead Tissue Smash: 2 minutes on each side
Tricep lacrosse ball smash: 2 minutes on each side
Voodoo Floss Shoulders & Tricep

Bonus Lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
3×18 DB chest press
100 total @ 135/95# kowerski rows
3×15 axle bar underhand bent over rows

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