WOD
 | Thu, Jun 29 2023 |  |
| CrossFit 20230629 | Home WOD 20230629 | Other Results | Mobility Bingo Challenge |
CrossFit 20230629
(Time, Rx2, Rx3)
WARM-UP: 2 rounds with a partner
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
SKILL/STRENGTH: Accumulate
50 GHD hip extensions
– Pause for :02 at top of each rep
@ break 3 pull-up (5-10 second) negatives
WOD: 3 x AMRAP x 3mins
20 wall-balls (20/14)
15 toes-to-bars
– Rest 2:00 between AMRAPs
Rx2 15 reps @ 14/10, knees-to-elbows
Rx3 10 reps @ 10/8, hanging knee raises
INTENDED STIMULUS
1-2 rounds/AMRAP
Wall-ball shots in 1:00 or less
Toes-to-bars in 1:00 or less, complete in sets of 3 or more; no singles!
Cycle reps for both movements
STRETCHING: 2 sets
:30 standing quad stretch/side
:30 quad foam roll/side
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| Marcus | 3.3 Rx | | | Aaron D | 3.7 Rx2 | | | Coach A | 4.1 Rx2 | | | Daniel O | 5.04 Rx2 | | | Tracy B | 5.08 Rx2 | | | Joanie | 4.5 Rx3 | 15 reps | | Chloe | 4.5 Rx3 | | | Amelia | 5.25 Rx3 | 14# @ 15 reps | | Chad | 6 Rx3 | | | Heather | 6.4 Rx3 | | | Wake | 8.15 Rx3 | | | Brook | 10.1 Rx3 | |
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Home WOD 20230629
(Time)
WARM-UP
3 sets:
15 jumping jacks
20 mountain climbers
10 hollow rocks
10 supermen
1 set:
5 DB goblet squats
5 single-DB push presses
5 single-DB thrusters
2 sets:
10 single-DB thrusters
8 V-ups
– Rest as needed.
SKILL/STRENGTH: Accumulate
50 DB good mornings
– Pause for :02 at the bottom of each rep
WOD: 3 x AMRAP x 3mins
EQUIPMENT
20 single-DB thrusters
15 V-ups
– Rest 2:00 between AMRAPs
BODYWEIGHT
20 jumping squats
15 V-ups
– Rest 2:00 between AMRAPs
STRETCHING: 2 sets
:30 standing quad stretch/side
:30 quad foam roll/side
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Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
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