Eric's Onramp 6 WOD...great job!
Buy-in
Skill: Chi/Pose Running
- lean on partner, run 4 x 100m.
Gymnastic warmup/skills
DROM
Day 1
BASIC
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#)
Gymnastic warmup/skills
DROM
Day 1
EARLY INTERMEDIATE
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)
Strength
3 x 5 Back squat
WOD
Four rounds, each for time of:
800 meter run (400, 200)
800 meter run (400, 200)
Rest as needed between efforts.
Post times for each round to comments.
Cash-out
- Burgener WU to power snatch
Stretching
Can I just say that I love the gymnastic 1 warm up. My times for the four x 800m runs: 4:33 (but we didn't make it a full 800 meters), 4:57, 5:03, 4:59 (I think these were my times or if not they are very close). I was trying to work on form, get my darn breathing regular, and not panic.
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