Buy-in
- Jumprope
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
Skill
- Wall squats
WOD
Overhead Squat 1-1-1-1-1-1-1 reps
Scaling: 5-5-5-5-5 with PVC pipe.
Take the time to do each squat perfectly:
- Pull yourself into the bottom position
- hold for a second
- return to standing.
Cash-out
- (If time, 1 minute of burpees)
- Stretching
I think this was the first time doing OHS for load. It seems like things were falling into place so we could do these, though.
ReplyDeleteCW 45 - 55 - 65 - 75 - (80) - 80 - quit while ahead! :)
KW 25 - 30 - 35 - 40 - 45 - 45 - (50
Ooh, almost forgot; we did a minute of burpees!
ReplyDeleteCW 19
KW 19