Monday, August 23, 2010

“Coe” (scaled)

Debi getting her thrusters done.

Buy-in
Jumprope 

Shoulder prep (Kelly Starrett)

Hip Prep (Kelly Starrett)

Skill: Pose
  • Body awareness hop
  • Pose posture and pulls, 20 each leg
Strength
  • Back squat 3 x 5
WOD
Seven rounds for time of:
  • 65 pound Thruster, 10 reps
  • 10 Ring push-ups or 20 push ups
Women - 35-40#
Time limit 15 minutes
Cash-out
  • Stretching
Homework
  • 10 minute squat (cumulative) by Wednesday.

3 comments:

  1. Ouch! 14:04 scaled with 25# for the thrusters. Shoulders are still toast two days later! Keep it coming!

    ReplyDelete
  2. I felt so great after this WOD. The scaling was just right, allowing me to finish just under the limit with 14:57. I used 40 lb for the thrusters, and did the ring pushups from the low, 6" from the ground level. Only...I can't feel my upper arms.........

    ReplyDelete

How'dja do? Waddya think?