SEPT 7th - 2019 BWC

WARM UP 

9 WALLBALLS EVERY 30 SEC X 5 MIN - 20/14 

MOBILITY

2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT RIGHT ARM
2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT LEFT ARM. 
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN LEFT
  1 MIN RIGHT
1 MIN ELEVATED LAT
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT

WEIGHTLIFTING

A)5 X3 MUSCLE SNATCH
B) 1 SNATCH +H SNATCH REST1MIN X 10
C) SNATCH BALANCE TO MAX
D) Find a heavy Rack JERK
E) FRONT SQUAT 10X2 

Margaux AlvarezComment