Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- squats
- pull ups
- push ups
- push press box jumps
- toes to bar
WOD: (non competitors)
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Games Competitor WOD:
It’s mobility day!!! Feel free to work on skills for the movements required for tomorrow, but make sure you hit mobility including…
- Ankles
- mash your heel cords!! I recommend a barbell!
- calf/heel cord stretching, hunt around for issues and use band distraction
- Shoulder prep
- front rack stretching
- smash the triceps
- dislocates with PVC
- Hip mobility
- roll and mash the hamstrings
- hip capsule mobility
- hip flossing
- super couch
Games open 12.3 prep and mechanics
Post rounds and reps to comments