mOBILITY pROJECT: WOD: Tuesday April 10th 2012 (PUSH-POWER + post workout mobility routine)

10 Apr

Complex 1:

 (25 reps as fast as possible/each exercise…. complete all 25 reps before moving on)

  • Pushing Power: Knee Dominant
  • Front Squat @ 155 LB
  • Back Squat @ 155 LB

Time:

  • Alex- 7:45 +5:44=…………..Total : 12:89         

Complex 2:

 (25 reps as fast as possible/each exercise…. complete all 25 reps before moving on)

  • Pushing Power: Vertical Press Movement
  • Push Press @ 115 LB
  • Split Jerk @ 115 LB

Complex 3:

 (25 reps as fast as possible)

  • Pushing Power: Horizontal Press Movement
  • Ring Dip

Complex 4:

 (5 round of 10 x  reps as fast as possible)

  • Pushing Power: Arm Extension 
  • E-Z Bar Skull Crush @ 50 LB (alternate wide and close grip each set ie- W/C/W/C/W)

STRETCH:

(2-4 rounds each complex…. USE GYMBOSS TIMER)
  • complex # 1
  • 30 (s) Samson Stretch (right leg forward)
  • 30 (s) Pigeon Stretch (right leg forward)
  • 30 (s) Samson Stretch (left leg forward)
  • 30 (s) Pigeon Stretch (left leg forward) 
  • complex # 2
  • 30 (s) Top of Cat Stretch 
  • 30 (s) Bottom of Cat Stretch
  • 30 (s) Top of Cat Stretch
  • 30 (s) Bottom of Cat Stretch 
  • complex # 3
  • 30 (s) Forward Fold
  • 30 (s) Quad Stretch 
  • 30 (s) Forward Fold
  • 30 (s) Quad Stretch





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