WoD 121208

Mobility Is king. More Mobility can take care of 90% of the issues I see in the gym. Have trouble pulling under in the
 snatch could be shoulder mobility. Thrusters and front squats tire out your shoulders and wrists a little more than others, again do some extra mobility. I have been telling every one lately to stretch and roll out on their own time. Now I would add that in addition to the time spent each night on the foam roller you should be doing extra before the workouts as well. Most of you arrive a few minutes early while the other classes are finishing up this is the perfect time to get in some dedicated mobility time every day.

Pr's everyday.

For the past two weeks many peple in the gym have Pr's in some way every single time they came in. weather it was a smaller band a higher box more weight or a faster time, every day for the past couple of weeks has shown just how awesome you guys are becoming.


4pm Strength class
as explained in the class the Monday Wednesday strength classes will be used to focus on the lifts you want to improve I have asked you to come up with 2 lifts you want to improve. Most people have chosen a couple of lifts that are wither predominately upper or lower. Monday we will focus on the lifts that are predominately upper body lifts.

Those who Were there for Friday Strength class got a taste
of some great times ahead and a different style of
strength class Be Prepared for Strong Man Style Classes
every Friday for the 4:15 Classes.

Warm Ups
Pull throughs
Overhead band distraction
Bully Bridge stretch

Work Sets
banded bench
5x3 heavy
Bent Over Rows
3x8
DB Over Head extensions
3x8
Band Press Down
2x Max Rep Heavy Band

Metcon
Strength
Banded DeadvLift
1-1-1-1-1-1-1
Attempt to hit your same max as last week with the bands on.

Speed
3x
400 M repeats
rest 3 minutes

Met-Con
GD Sit Ups 5 ( if you are not doing GHD sit ups scale the reps up to 20)
Wall Ball 10 (20/16#,, If you are feeling good you can ask for the opportunity to use the 30# ball)
Pull up 15