WOD
 | Sat, Dec 23 2023 |  |
| Barbell Strength 20231223 | Home WOD 20231223 | Hip Mobilization Challenge |
Barbell Strength 20231223
(Check In)
Warmup: 4 rounds
- 20 jumping jacks
- 5 push-ups
- 20 alternating shoulder taps
- 5 shoulder presses (PVC/barbell)
3 x 3 Shoulder Press
Snatch Combo - 5 rounds
- 1 Pause Snatch Pull
- 1 Pause Power Snatch
- 1 Pause Squat Snatch
Front Squat Overload
- 4 x 30 sec @ 120%
Accessory: 3 rounds
- 100m Sled Pull (run)
- 30 sec Plank DB Switch
- 10 weighted Hip Thrusts
Stretch:
- 1 min Banded Shoulder Stretch /arm
| 0% |  | |  | 0% |
| Coach B | Yes | | | Tricia | Yes | | | Coach A | Yes | | | Coach E | Yes | | | Erandi | Yes | | | Matt | Yes | | | Carsyn | Yes | | | Joe K | Yes | | | Phil | Yes | |
|
Home WOD 20231223
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 dumbbell bicep curls p/arm
5 goblet squats
WOD WARM-UP
4 single-leg squats
4 sit-ups
4 single-dumbbell thrusters
4 dumbbell power cleans
4 dumbbell squats
4 wall walks
WOD: AMRAP x 14mins
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (15-35)
30 dumbbell power cleans (15-50)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters
– Use two dumbbells for the cleans and squats
STRETCHING: 2 sets
:30 couch stretch/side
:30 doorway pec stretch/side
| 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 | |
|
