Mobility WOD

Back Squat 4×3 (80%)

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Mobility WOD

Draw 12 cards, but do not look at them. At 3,2,1 Go!, flip over your first card.
Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53)
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb
Reps are given by the number on the card; jacks = 11, queens = 12, and kings = 13
*Each card is revealed only after reps from the previous card are completed.

Mobility WOD (see below)

Press 3×3 (75%)

 Choose between A or B based on your needs (feel free to ask if you’re not sure!)
A) 4 rounds:
10 back squats (body weight)
Run 400 m
OR
B) 4 rounds:
400m run
50 air squats

This video shows a mobilization set up for the Split Jerk (which unfortunately we just did yesterday, a day too soon).  Kelly explains some of the reasoning behind some of the positioning points in the receiving position.  Good stuff!!

Mobility WOD

Deadlift 3×3 (75%)

As many reps as possible:
3:00 Wall Balls, 20/14
Rest 3:00
3:00 Toes to Bar
Rest 3:00
3:00 Sumo Deadlift High Pulls, 95/65
Rest 3:00
3:00 KB Swings, 70/53
Rest 3:00
3:00 Push Press, 95/65

“It is a paradoxical but profoundly true and important principal of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it”

-Arnold Joseph Toynber

Mobility WOD
Back Squat 3×5 (75%) 

“Christine”
3 Rounds for time:
500m row
12 body weight deadlifts
21 box jumps (24″/20″)

“They say that time changes thins, but you actually have to change them yourself”

-Andy Warbol

IN TEAMS OF 2 YOU WILL COMPLETE

5 ROUNDS (EACH ROUND IS 5 MINUTES W/1 MIN REST)

100 Double Unders

AMRAP for remainder of time

• Run 200 m
• Max Rep K.B. Snatch

REST 1 MIN

So, each round will start with teams doing 100 double unders.  Once they have completed this buy in, they will complete as many rounds as possible of the run and K.B. Snatches.  During the AMRAP one person will one while the other racks up the reps, then they switch when the runner gets back.

We got a late start on the Mobility WOD Series.  During the weekend work through these to get caught up.  On Monday we will start with the most current WOD.  For those who are not doing Yoga, you may really need this.  For those who are going Yoga, this will give you something to do on the off days.

Make Up Day

Mobility WOD 4 min each side (see video below)

Snatch 3×3 (80%)

and/ or

Clean 3×3 (80%)

3 Rounds for Time

• 9 Hang Power Snatch
• 3 Rope Climbs

rest 2 minutes then -

• Row 500m
• Run 400m

The row and run are a 100% maximal effort.  Go all out.

Warm up extra- 10:00 in deep squat (see video below)

Shoulder Press 3×5 (80%)

AMRAP in 12 min

• 7 Thrusters
• 7 Toes to bar

As of right now, we’re following Kelly Starrett’s Mobility WODs.  The prescription is a short (& sweet!) mobility session every day.  Goals include improved performance, better recovery, and injury prevention/rehabilitation.  Our expectation is that happier tissues and joints make for a happier and healthier you!  Plan on committing no more than 10 minutes of your busy life to this cause every day.  I see it as the perfect way to start your day when you show up to the gym.  Challenge your range of motion but remember that pain is not gain.   Day 1 starts with the video below and we’ll be following KStar’s blog from here on out.

Deadlift 3×5 (80%)

AMRAP in 10 minutes

• 7 box Jumps
• 7 Burpees

Main site picture of handstands from around the world

“I not only use all the brains that I have, but all that I can borrow”

-Woodrow Wilson

Back Squat 3×5 (80%)

 For time:
50 Pushups
50 Pullups
75 Situps
75 KB Swings (35/26 lb)
150 Squats

Perform exercises in any order you choose.  Score is calculated by the number of sets it takes multiplied by your time.  (minimum sets =5 if you don’t break at all).

“If a man will begin with certainties, he shall end in doubts; but if he will be content to begin with doubts he shall end in certainties”

-Sir Francis Bacon

Snatch 3×5 (65%)

“Nate”

AMRAP in 20 min

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Practice M.U.

Shoulder Press 2×5 (65%)

Run 5K for time

“If I have ever made any valuable discoveries, it has been owing more to patient attention, than to any other talent”

-Sir Isaac Newton

Back Squat 2×5 (65%)

Tabata da’ bar

*Complete 8 consecutive rounds of 20 seconds of work followed by 10 seconds of rest at each movement. There is no additional rest between exercises. When one ends, the next one begins.

• Deadlift (Snatch Grip) 75/45
• SDHP
• Hang Power Clean
• Front Squat

“Spoon feeding in the long run teaches us nothing but the shape of the spoon”

-E,M, Forester