Monday, June 14 2010; Southwest Regionals WOD

Form check - overhead squat
Meg
















Molly


Joanie


How's your kip coming?
Click here to see a great kip.


Buy-in

Row 750m (Jumprope 2-ft, 1-ft, DU 3 minutes)

Gymnastic warmup/skills

BASIC 1 

Upper-body pressing 

5 rounds of: 

• 3 x Kick up to handstand attempts 
• 5 xRing push-ups
• 10 sec. Tripod/frog stand 

Legs 

3 rounds of: 

• 10 x Overhead squats
• (45-35-15# Bar or PVC) 
• 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood; 53/35#) 

EARLY INTERMEDIATE 1 

Upper-body pressing 

5 rounds of: 

• 5 x HSPU
• 10 sec. Frog stand 

Legs 

3 rounds of: 

• 5 x Pistols (each leg) 
• 10 x Hip extensions

(good mornings)

Skill

Review

• Press
• Push press
• Push jerk

Strength

Power clean (pvc skill drill)

WOD SW regionals (scaled)

• 115 (75) pound barbell, Shoulder to overhead, 15 reps
• 30 Burpees 

(scale weight)

Partition as needed, any order.

 Time limit 15 minutes

Cash-out

Pose/Chi

• Posture
• Lean to wall

Stretching