Buy-in
- Run in place, lean run in place, 4oom run.
Gymnastic warmup/skills
DROM
Day 2
BASIC
Upper-body pulling
3 rounds of:
- 3 x Kip attempts
- 5 x Dead-hang pull-ups
(band assisted if necessary)
Core/low back
3 rounds of:
- 10 sec. Tuck L-hang
- 10 x Kettlebell swings
(16/12 kg)
Skill
- jumprope
- Warmup squat cleans or variation for today’s WOD.
Strength
- Bench 3 x 5
WOD: “Elizabeth”
21-15-9 reps of:
- Clean 135/95 pounds
- Ring dips
scaling weight or dumbell cleans, assisted ring dips.
Time limit: 15 minutes
Cash-out
- Stretching
CW 16:29
ReplyDelete65#, Ring dips self-assisted round 1, then bench dips.
Too much weight yet, I spent a lot of time standing away from the bar. It was fun, though!
35#, ring dips, mostly assisted, then bench dips at the end. Lots of quality work for the old hams and quads, and triceps too!
ReplyDeleteWoops, forgot the time: 9:14. Good scaling for today, I think.
ReplyDelete15# cleans, 10 assisted ring-dips then the rest bench dips, some straight legged, a bunch bent legged. 9:03 (I think). Not my favorite WOD, but didn't hate it.
ReplyDelete