Friday 1-11-13

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***Weekly Member Challenge***
In 2 Minutes:
Max Medicine Ball “Clusters” (20/14)
(medicine ball clean-thrusters) 

Warm Up

Coaches Choice

 SKILL

Logistics and Flow

WOD

Team Diane

42-30-18

Dead-lift
Handstand Push-Ups

One person works while the other rests

 After Bash

 Mobility

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(Scaling options will be available from your coach in class)

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Endurance WOD

Warm Up/Skill (20 min): 5 min strapless rowing, 10 min hip mobility

WOD: 15 minutes of constant rowing

5:00 @90%, 5:00 @50%, 5:00@90@
Post distance

After Bash:
Roll IT bands, hamstrings, glutes

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Mobility WOD

Recovery(10min): Purpose – target overhead and hips/glutes/hams

2 min/leg high hip floss
2 min / arm – smash subscap
http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html

Prep(20 min): Purpose – target posterior chain, overhead position

2 min / side in the first two exercises

http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html

2 min/side rolling hamstrings with softball on a box

2 min/side rolling glutes with softball on box

3 rounds
10 good mornings
10 RDLs

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   Travel WOD

Diane:
21-15-9
Deadlift (use Kettlebells if a barbell is available)
Handstand Push-Ups

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