Today's Mobility Monday video explores range of motion in the hips and back (also known as the posterior chain.) What is normal range of motion? Watch the video! Try the test the KStar demonstrates. Ask your coach to watch you. Do you loose your braced core when you hip hinge forward? Do you round our back? Do you overextend? All of these movement faults will eventually catch up with you.
Gymnastics Pressing Progressions - 3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.
3 rounds of:
10 Deadlifts 275/185 lbs
50 Double Unders
Today's workout is heavy and fast. Aim to complete this workout in less than 8 mins. Ideally is should take you less than 6 minutes. Scale the weight and double unders so you can move quickly. Choose a deadlift weight that you can do unbroken or in two sets of 5 reps. We are working our two aneraobic systems and pushing into our aerobic zone just a bit. This workout develops stamina, power, speed, coordination and balance. Good luck!
If you do this workout as Rx'd it will count toward your BTWB Heavy fitness level.
Compare to June 8, 2015
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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