Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Find a friend that owes you money or that beat you in the last WOD, and have fun working the kinks out in the calves this week! You will need a bar with at least 25lb plates on the end… Read more »
Here’s another oldie but goodie for your hips. You will need at least one plate (start with a 25lb plate) and perhaps a friend. Sit on your booty with one knee bent in and the other leg straight out. Place… Read more »
There’s been a lot of interest shown in these new mobility techniques that we’ve been bringing to the warm-ups. I actually started my quest to better at mobility maybe a year or just under a year ago when I sprained… Read more »
Mobility with Megs is back for those of you with “tight” shoulders, sore shoulders or those of you looking to stay injury free. Step your shoulder game up with: 2 lax balls and 1 kettle bell. Take one ball and… Read more »
Weightlifting: 5 rounds for quality of: 2 Clean Lift Offs 2 Clean Pulls 1 Power Clean building from 55-70%
Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings. Clean Pull – Ensure your first pull matches that of the lift off, do not lose tension on the first pull, begin pull chest vertical after the knees and rise up on toes (not forward). Finally, finish with a power clean with focus on reinforcing the two.
Conditioning: For time: 25 Power Cleans, 115/85 lbs 25 Row Calories 20 Power Cleans, 115/85 lbs 20 Row Calories 15 Power Cleans, 115/85 lbs 15 Row Calories 10 Power Cleans, 115/85 lbs 10 Row Calories 5 Power Cleans, 115/85 lbs 5 Row Calories
Workout: We have a decending couplet that will really challenge the grip today. We want a weight on the bar that we can manage to string at least sets of 5 together for the majority of the workout. We should not see anyone starting off with singles today. The time cap should be achievable for most as long as we maintain a moderate pace on the rower and limit our rest time between barbell sets.