ChiRunning - Letting Gravity Do The Work
Housekeeping
I've worked on the settings. If you've had a tough time posting comments, try now.
Buy-in
Jumprope 1 minute each of: (or row 750m)
- Single unders
- 1-foot alternate
- Double unders
Shoulder prep (Kelly Starrett)
- Pushup circles
- 1” Pushup
- Pushups wide - narrrow
- Side triangle, 10 x foot taps
- Walkouts
- DROM
- Hang actives
- Chinups wide to narrow
- Pullups wide to narrow
Hip Prep (Kelly Starrett)
- 10 squats
- Knees out
- Pigs On Ice
- Squat straddles
- Groiners
- Active split
- Tall squats
- Fences
Skill
Progressions for:
- HSPU
- Ring dips
- Push-ups
Strength
Back squat 3 x 5
WOD “J.T.” (scaled)
15-12-9 reps of:
- Handstand push-ups
- Ring dips
- Push-ups
(progressions)
Time limit 15 minutes
Cash-out
Pose
- Posture shortcut - C
- Arm swing review
- Cadence
Stretching
We may not get to this one today. I'd like to at least do the buy-in and cash-out. We're going to the Trek bike demo (4 - 8 pm at the MTU Trails) instead.
ReplyDeleteCharles
I did it; just the buy-in and cash-out. More than a little bit lazy.
ReplyDeleteYada yada recovery, blah blah my back. /excuse
Whatever you're up to, have a great weekend!
Charles
CW & KW:
ReplyDeleteFor our WOD we tried out road bikes and mountain bikes at the Trek Demo. We went road biking 3 times and only had time for a short mountain bike ride. No actual data, though.