Buy-in
Warmup
500m row (alt 400m run)
Include pauses, 2 x 8 of:
legs only (teach back position at beginning of drive.)
arms and back away.
DROM
Shoulder mobility
Burgener WU
Strength 1
Squat 3 x 5, weight +10 (+5, later less)
Bench 3 x 5, weight +5 (+2)
Deadlift 1 x 5, weight +15 - 20 (+10)
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Barbara lite: 10, 20, 30, 40
Barbie: 5, 10, 15, 20
Cash-out
POSE: static pose, 3 R leg, 3 L leg.
Stretching
Hips/legs
Cat-Cow
Achilles
Shoulders
3 rounds of 10-20-30-40, 2 rounds of 5-10-15-20
ReplyDeleteCW (jumping pullups)
4:32
5:23 (begin scaled pushups)
10:09
--
3:29
2:33
KW
4:36
4:59
6:09 (some scaled pushups)
--
2:10
1:59