Tuesday, November 26, 2013

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Today’s Workout:
Skill: tabata hollow rocks
Lift: Every Minute on the Minute for 9 minutes: 3 wiggle bench @70% of 1RM
Level 2: superset with: 3 strict pullups
Beginner: standard bench press
WOD: Every 30 seconds for 3 minutes, rest 2 minutes: repeat for 3 working sets*:
1 gasser +2 pullups

* last working period is until failure
** if an athlete misses a rep, the next rep should be completed without the pullups, then resume the workout as Rx

Level 3: strict pullups
Level 2: kipping pullups
Level 1: ring rows

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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