Monday, August 27, 2012

Tuesday - "Matrix Reloaded"

1024x768 Matrix Code wallpaper

First, We Got a great WOD idea from Jacque today.
Jacque was so excited to show me what her mom sent it over via text. Once I saw the WOD, I understood the excitement.
First of all, a WOD named after one of my favorite Trilogies of all time (Matrix).
Second, a chipper style WOD with so many of my favorite movements.
And Finally, a hard WOD to knock the socks off of our Tuesday group that loves to do Team WODs.

We are also going to start going over some more mobility. The Mobility WOD that I chose for today covers some of the issues that we have been seeing at the gym related to shoulder mobility and overtightness of the muscles that drive weight up. This Mobility WOD should help to losen some of this up.
Go over the movements

For Time:
"Matrix Reloaded"
From CrossFit SanTan
Beginners - In Groups of 2 or 3
Advanced - All Alone like Neo
10 Pull-ups
20 Burpees
30 Thrusters 45M / 35W
40 Push-Ups
50 Kettlebell Swings 35M / 20W
60 Supermans
70 Wall Ball 20M / 14W
80 Sit-Ups
90 Air Squats
100 Double-Unders (3:1 conversion for singles)

Mobility WOD and Foam Rolling

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