WOD
 | Sat, Dec 30 2023 |  |
 | Gymversary: Joe K(2) |
| Barbell Strength 20231230 | Home WOD 20231230 | Hip Mobilization Challenge |
Barbell Strength 20231230
(Check In)
General Warmup: 2 Rounds
- 20 sec jumping jacks
- 20 sec mountain climbers
- 20 sec alternating Spiderman stretches
- 20 air squats
Barbell Warmup
- 5 Muscle Cleans
- 5 Front Squats
- 5 Push Press
- 5 Back Squats
- 5 BTN Snatch Grip Push Jerks
Bench Press
- warmup to 60% of 1RM
- 10-8-6-4-2-4-6-8-10
Cleans
- warmup to 50% of 1RM
- 10-8-6-4-2-4-6-8-10
Accessory:
12 single-leg squats
11 handstand push-ups
10 broad jumps
9 jumping lunges
8 jumping squats
7 sit-ups
6 air squats
5 walking lunges
4 push-ups
3 burpees
2 candlesticks
1 wall walk
Stretch: 3 sets:
- 20 sec banded shoulder stretch /side
- 20 banded pull-aparts
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| Coach A | Yes | | | Erandi | Yes | | | Julie A | Yes | | | Phil | Yes | | | Carlos | Yes | | | Carsyn | Yes | | | Coach E | Yes | | | Joe K | Yes | | | Matt | Yes | |
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Home WOD 20231230
(Distance)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
20 jumping jacks
10 cossack squats
10 alt hamstring scoops
20 mountain climbers
10 alt spiderman stretches
10 front lunges
20 jumping jacks
WOD WARM-UP:
3 sets x :30 run
Rest :30 between sets
Increase pacing each set to a sustainable but fast pace
WOD:
EMOTM x 5mins
:20 run
EMOTM x 5mins
:30 run
EMOTM x 5mins
:40 run
EMOTM x 5mins
:50 run
– Walk during the rest within each minute
– No rest between EMOTMs
STRETCHING:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
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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 | |
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