There is a little confusion on the warm up. When choosing weights or degree of difficulty (bands, depth, or Range of Motion), follow these rules:
1. It is a Warm Up, Not a Strength Set! Weights 25-40% of 1RM
2. You should be able to go through Maximum Range of Motion (ROM). If not, make it easier!
3. All movements should be performed with perfect form. If not, again make it easier!
4. If you currently are unable to even do the movement. Choose parts of the move for your warm up. Not sure what they are ask!
5. Warm up starts the first 10 Mins of Class, (Talk while you are warming up). Then Strength for the next 10 Mins. The WOD is any where from the next 2-40 Mins and then we hit a little stretch and Mobility>
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IMPORTANT!!!- Because of today's WOD including the Rower, you can hit it before or after your Strength work! Warm-up is still FIRST and Strecth/Mobility is LAST!
STRENGTH: Make Up Day!
WOD: "Jackie"
For Time:
-1000m Row
-50 Thrusters (45/30)
-30 Pull Ups
MobilityWOD: Rear Delt/Adduction & Hip Flexors
