"Are you o.k.?"
Buy-in
Pose
- Change of support, forward change of support
- Pony, forward pony
- Hop, forward hop - both legs.
- calf stretch
- 400m run
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
Strength
Press 3 x 5
WOD
“Tommy V”
For time:
(Scaled):
85 pound Thruster, 15 - 12 - 9
15 ft Rope Climb, 8 -4-2
Women 55#
(Scaled):
85 pound Thruster, 15 - 12 - 9
15 ft Rope Climb, 8 -4-2
Women 55#
Time limit: 15 minutes
Cash-out
Stretching
Who's the lucky boy?
KW 5:16
ReplyDelete15-12-9 thrusters 35# (rehabbing the knee again)
8-4-2 rope lowers
Joanie 5:35
15-12-9 thrusters 25# (learning the form)
8-4-2 rope lowers
CW 6:25
15-12-9 thrusters 65#
8-4-2 rope lowers
Form notes:
1. Overhead position needs to come back a lot.
kkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk;llllllllllllllllllllllllllllllllllllll(oops, I started to doze off!)
2. Elbows may have been too far forward, changing grip to more of a rack position. The lever arm from wrist to bar soaked up some of the hip drive. The arms should be in more of a compromise position between the front squat and the push press. Elbows down, but in front of the bar.