August 11, 2019 – Masters Program

Mobility and Maintenance

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* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration

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* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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Vanessa Stanley
Vanessa Stanley
August 11, 2019 2:44 pm

Did Wednesday’s 30 minute EMOM.(6 sets)

55+
1) 8 Cal Bike – between 0:25 and 0:40.

2) 5 TTB + 5 Burpees – actually did TTB but feet were touching floor and single reps, the 5th rep of the 2nd set I didn’t seem to be able to quite touch the bar. Figured I’m not leaning back when doing them. – times between 0:34 and 0;40.

3) 10 alternating DB Snatches, used 25# DB – 0:22 each round.

4) Repat of round two, times around same.

5) Rest.

Hot today and smells like there is a grass fire somewhere.

Erin Dugan
Erin Dugan
August 11, 2019 12:48 pm

Did our “Jacked” accessories class
Wod
Amrap 5
25 cal assault bike
Max rounds of “ the chief” (95#) 4+10
Rest 5
18 cal assault
Max rounds 105 # 4+9
Rest 5
10 cal assault
Max rounds 115# 4 rounds

Vivian Mao
Vivian Mao
August 11, 2019 7:37 am

Did yesterday’s programming
DMA done
A. MU drill done except swings, couldn’t hang rings high enough. Did all MUs strict
B. OHS built to 175. Missed jerk at 180 x2.
C. Brost 20:08. C2b all singles. Wow that second set of DLs was rough

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