WOD
 | Sat, Dec 9 2023 |  |
| Barbell Strength 20231209 | Home WOD 20231209 | Hip Mobilization Challenge |
Barbell Strength 20231209
(Check In)
Warmup: 3 rounds
- 1 min bike, row, run
- 10 alternating Spiderman stretches
- 10 leg swings /leg (across body)
- 10 good mornings
- 10 air squats
Back Squats
- warm up to 50% or more of 1RM
EMOTM x 12
- 3 Back Squats (maintain same weight throughout all 12 sets)
Power Clean
- warm up to 70-75% of 1RM
- 5 x 2 (build in weight)
Accessory: 3 rounds
- 10 High/Low Knee Pull Tuck
- 5 weighted Chin-ups
- 1 min Handstand Hold
Stretch: 1:30 couch stretch /side
| 0% |  | |  | 0% |
| Tricia | Yes | | | Carsyn | Yes | | | Daniel O | Yes | | | Tracy L | Yes | |
|
Home WOD 20231209
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
:20 high knees
:20 butt kickers
:20 front lunges
(1) - 10 PVC good mornings
(2) - 10 PVC pass throughs
(3) - 10 push-ups
SKILL/STRENGTH: 3 sets
30 Supermans
– Rest 1:00 between sets
WOD: 5 rounds for reps
1:00 walking lunge steps
– Rest :30
1:00 dumbbell push presses (15-50)
– Rest :30
STRETCHING: 2 sets
:30 standing calf stretch/leg
1:00 saddle stretch
| 0% | | | | 0% |
|
Hip Mobilization Challenge
Dec 1, 2023 - Dec 31, 2023 (Individual Goal 150) 
Loosen up the hips by sitting cross-legged on the floor at least 5 minutes per day.
Record the number of minutes seated cross-legged on the floor. Don't estimate it. Use a clock to keep track of the time.
The more, the better. Try to work up to 10, 20, or 30 minutes.
Sitting on the floor will help loosen up the hips, combat the effects of sitting in a chair, and help with your hip flexion mobility.
For an extra challenge, try lowering to the floor and rise up from the floor without using your arms for assistance.
| Coach B | | | Tracy L | | | Coach J | | | Coach E | | | Tricia | | | Donna | | | Coach C | | | Carsyn | | | Amber H | | | Nickolas | | | Patrick | | | Coach A | | | Joe K | | | Natalie | | | Daniel O | |
|
