CrossFit East Bay WWS HOME GAME @ GWPC
WOD 101002
Come root for Team GPZ at the Weekend Warrior Series Workout #3, at GWPC at 11:00AM!
WOD 101002
GWPC 12:30PM
3 rounds
15 Thruster 95/65
15 Burpee
15 Pull-up
20 minute limit.
Post time to comments.
Mobility WOD
Does anyone else think we should steal the road sign on the corner that says "Shoulder Work Ahead" and fix it to the wall behind the pull-up bars? More shoulders! This one should help you with your turnover on the snatch and fast elbows on the clean, but let's be honest - we could always use more shoulder mobility.
We have a lack of upright poles at GWPC, but you could definitely do this grabbing on to the chainlink fence behind the gym. Assume the bully-victim position and spend 3 minutes per arm winding yourself up like Boz in the video, then finish off with revisiting that rock-bottom squat for 4 minutes. Bam, you're done.
-Daniel
Categories
Competition , WOD0 TrackBacks
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WOD 101002.
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Good luck guys! I'll be there in spirit.
Team GPZ is gonna rock the house!!!!
good luck ladies and gents! wish i could be there!
As some of you know, I won't be at class for awhile, had my ACL taken out to regain range of motion. I do, however, plan of trying whatever mobility (mwod) i can. I'll also occasionally post any interesting physical therapy findings/progress. I think it's important as an athlete to understand what can go wrong with your body as well as the road to recovery, so hopefully sharing my rehab progress with be helpful for some.
Good job, Warriors!
Metcon: 13:06
I never imagined I'd look forward to burpees.
WWS: 125# clean and jerk (PR), 16 pull-ups (PR), 3:20 800m (PR!)
Metcon: 13:00 minus burpees... essentially, "Fran".
Sierra - yes, by all means keep us up to date on your rehab. I hope it goes well. Mobility work is a great idea, and if you ever want to come by and work on your pull-ups, we'll be happy to see you.
A:
wod: 9:35
B:
DL 3x230, 3x265, 6x295 (P=354)
C:
good mornings, other ham string stuff
MetCon: 15:08RX.