Work a weakness

Mobility WOD…..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

kstar

Kelly Starrett DPT www.sanfranciscocrossfit.com

“Any fool can criticize, condemn, and complain – and most fools do.”
- Dale Carnegie

Post rounds completed to comments.

Thanks to CrossFit.com for this WOD!

“Minds are like parachutes; they work best when open.”
- Thomas Dewar

rest, then…

“Jackie”
1000 meter row
20kg (15kg) Thruster, 50 reps
30 pull-ups

Post total time to comments.

“Some people develop a wishbone where their back bone should be.”
- Author Unknown

Rest 1:1

Post total time to comments not including 4th rest.

“Remember, today is the tomorrow you worried about yesterday.”
- Dale Carnegie

Work a weakness

Mobility WOD…..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

kstar

Kelly Starrett DPT www.sanfranciscocrossfit.com

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”
- Thomas Jefferson

Post time to comments.

Thanks to CrossFit.com for this WOD..

“You are the only person on earth who can use your ability.”
- Zig Ziglar

rest, then…

5 rounds for time:
21 Deadlift 100kg (70kg)
50 Double Unders

Post loads and time to comments.

“The aim of an argument or discussion should not be victory, but progress.”
- Joseph Joubert

Be legit with your counting.

rest,

Overhead Squat 3, 3, 3, 3, 3.

rest, then…

“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post total double unders, loads and time to comments.

“What comes from the heart, goes to the heart.”
- Samuel Coleridge

Work a weakness

Mobility WOD…..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

kstar

Kelly Starrett DPT www.sanfranciscocrossfit.com

“You are what you think. You are what you go for. You are what you do!”
- Bob Richards

Aim to hold a consistent time across all eight rounds.

rest, then…

Complete as many rounds as possible in 10 minutes of:
Shoot-through with 2 x pushups, 5 reps
L-sit 10 secs

Be legit with the L-sit timing. Make sure body positions are hollow and engaged at either end of the shoot-through

Post total time not including 8th rest and rounds completed for AMRAP to comments.

“Do it now. You become successful the moment you start moving toward a worthwhile goal.”
- Samuel Johnson