4.7.16 – WOD 

  

Father and son, Andre & Dre W., pushing their limits together. 

Thursday/Friday

CrossFit 

SMART Goal Work:

EMOM X 10 of:

Odds = SMART Goal Work 

Evens = Mobility exercise from posters 

WOD:

For time:

21 Clean & Jerks, 95/65

Run 400 meters

15 Clean & Jerks, 135/95

Run 400 meters 

9 Clean & Jerks, 165/125

Run 400 meters 

Optional Accessory Work:

50 Hollow Rocks 

50 Russian Twists 

50 second accumulation of L-Sit hold 

BaseFit 

WOD:

8 rounds of Tabata for each exercise:  

Pull-ups

– rest 1 minute 

DB Push Press

– rest 1 minute 

Russian KBS

– rest 1 minute 

Ring Dips/Stationary Dips/Bench Dips

MWOD

Shoulder: 

    ER/IR band 

    Sidelying ER 

    IR mobilization with band

    Inferior Gleno-humoral joint mob with band (mob with flexion)

    Triceps grind partner 

Hip:

    Hip flexion with IR bias against rig

    Froggie stretch 

    Adductor release and stretch 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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