Saturday 11.05.11
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| Sandbag get-ups. Just do it. |
Warriors! So many of you displayed real progress with your strength, speed, and mobility this week! We observed amazing increases in overhead squat ability in folks that focused on stretching out those shoulders and ironing out the crunchy spots. We can not stress enough the importance of mobility exercises as a means for improving your ability to move a load more efficiently. Even if you are not looking to increase load, full range of motion allows you to move any load more efficiently, whether that load consists of a barbell, a baby, groceries, or that deer you just took out with your bow. The gains you see here in the box translate directly to increased functionality in everyday life, especially if you take care to stretch after a WOD and on your rest days.
As usual, Saturdays at WCFM are all about choosing the right girl. Below are your choices and you can tack on "Annie" to any of these girls if you're looking for a longer WOD.
Foxy Lady Choices
"Fran"
21-15-9
Thrusters
Pullups
"Grace"
30 Clean & Jerks for time
"Helen"
3 Rounds for time
Run/Row 400 m
21 KB swings (53#)
12 pullups
"Nicole"
20 min AMRAP
Run/Row 400 m
Max Pullups (keep track of pullups each round)
"Annie"
50-40-30-20-10
Doubleunders
Situps
Foxy Lady Choices
"Fran"
21-15-9
Thrusters
Pullups
"Grace"
30 Clean & Jerks for time
"Helen"
3 Rounds for time
Run/Row 400 m
21 KB swings (53#)
12 pullups
"Nicole"
20 min AMRAP
Run/Row 400 m
Max Pullups (keep track of pullups each round)
"Annie"
50-40-30-20-10
Doubleunders
Situps
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