No action photos today, so here's a Thanksgiving Day picture of my mom's friend's dog, Einstein.
Congratulations to Pasi on his first Onramp WOD with a time of 7:21! We'll make him famous another day.
row tehnique 500m
2 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat with broomstick
- Push press 3-3-3-3-3-3-3 reps
Time limit: 15 minutes
Mobility Homework - Episode 98/365: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
- Thoracic spine over double ball, hands overhead.
- between ribs on single ball above, below, inside scapulae, arm overhead.
- doubled blue or green band in line with arm, ext. rotate, sink down, wind it up.
- Front rack with band from low behind
- internal rotation front rack up against wall.
- internal rotation arm under back, have shoulders pressed down.
- internal rotation, bully stretch.
- flexion band distraction out the side, kettlebell weighs down shoulders.