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Mindset:
“The successful warrior is the average man, with laserlike focus.”
–Bruce Lee
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Nutrition:
Consuming grassfed collagen or gelatin is a great way to prevent or repair musculoskeletal tissue damage.
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Movement:
A. MWOD:
Crossover Activation Scaption (8 reps, 2 sec pause at end range)
Crossover Activation Victory (8 reps, 2 sec pause at end range)
Wrist flexion/ ext stretch
B. Skill:
Plate flips
https://www.youtube.com/watch?v=tMeEg2MX8XM
10 reps each: 2 hands on the same plate, each hand
men try 15/25, women try 10/15
Use rubber plates!
10 axel bar hang power cleans (no weight necessary, but can add weight if they want)
goal is to do 10 reps unbroken
C. WOD: “Don’t let go!”
10 min AMRAP
Max effort KB Swings (53/35)
Rules:
1) Rx is American Swing (head through and bottom of bell facing the ceiling, but elbows do not need to be ext)
2) If you stop momentum, but don’t set down the KB, penalty is 5 goblet squats
3) If you stop moment and set the KB down, penalty is 5 goblet squats and 5 burpees
4) Only count KW swing reps for your score
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Recovery:
Crossover Recover Scaption (10 reps, 6 sec negative)
Crossover Activation Victory (10 reps, 6 sec negative)
Wrist flexion/ ext stretch
