Buy-in
Warmup
- Jump rope,
Singles 3’
One foot 1’
Double unders 1’
Gymnastic warmup/skills
Upper-body pulling
5 rounds of:
- 3 x Kip attempts
- 5 x Dead-hang pull-ups
(band assisted if necessary)
Core/low back
3 rounds of:
- 10 sec. Tuck L-hang
- 10 x Kettlebell swings
(16/12 kg)
Kirsten:
Upper-body pulling
3 rounds of:
- 5 xDead-hang pull-ups
(add weight if necessary)
- 3 x Muscle-up rows
- 3 x kip
(if learning the butterfly kip)
Core/Low Back
3 rounds of:
- 10 sec. Tuck L-sit on the rings
- 10 x Back extensions
POSE
- Static pose, 3xR, 3xL
- Change of support, 3 x 8
Strength
- Press 3 x 5, weight +5 (+2)
WOD
“Jerry”
For time:
- Run 1 mile (800m)
- Row 2K (1k)
- Run 1 mile (800m)
Cash-out
Stretching on box
- Achilles
- Shoulders
- leg
- hip; fore, back, out.
- Cat/cow
CW 35:05
ReplyDelete1 mi 14:14
2k 2:04.4 avg/500m
800m not too tired, but form was breaking down in the first mile. Sides of the knees tightening up - ITB? Ice good. Stretching good. Hurt bad.
Dan 18:44
800m
1k
800m
KW 26:47
ReplyDelete1 mile run
2K row
1 mile run
My goal was to break 30 minutes. I did it. Hooray! I used my iPod to power me. On the second mile run, the tune that was playing was a mellow SambaGuru tune. Good for relaxing, but needed more "up". Next tune was I don't know what...must have been a mellow tune with a low, long introduction that I could hardly hear...what the H___! I then hit forward and arrived on Led Zepplin. Now, that's better! Zoom-zoom to home.