B. Mobility
Lateral banded hip mobilization + knee drive
10-15 knee drive/leg
C. Specific
3 sets
3 Pause wall balls @as high as possible
5 Scap pulls + 5 Beat swings
5 CTB
Auxo or Auxesia, was the Greek goddess of Growth. She is considered both one of the Horae and one of the Graces (esp. in Athens). In some cases, Auxesia/Auxo was a title of Persephone, the goddess of Spring Growth. She is the protector of vegetation and plants, and growth and fertility.
20-40-60-80-100
Partner Wall ball passes*
10-20-30-40-50
Synchro CTB
*Stand side by side, one partner completes a wall ball against the wall, passing to the other partner for 1 rep, then the other partner does the same until all reps of the set are completed.
For this, please do not allow this to turn into a back extension. Maintain the natural lumbar curve with full spinal erector tension through the entire ROM.
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Score: Time
TC: 17mins
Scaling options
Beginner
10-20-30-40-50
Wall balls @light
Jumping CTB @controlled descent
Intermediate
5-10-15-20-25
Wall balls @20/14lbs
CTB
COMP
10-20-30-40-50
Wall balls @30/20 lbs
CTB