Peter and Debi working through the chipper.
Gymnastic WU/skills 1
WOD
For time:
20 (15) Walking lunge steps
15 (12) Pull-ups
35 (25) Box jumps, 20 inch box
15 (12) Double-unders
20 (15) Ring dips
15 (20) Knees to elbows
20 (15) Kettlebell swings, 1.5 pood
20 (30) Sit-ups
15 (12) Hang squat cleans, 25 pound dumbells
20 (12) Back extensions
20 (15) Wall ball shots, 14-20 pound ball
3 Rope lowers
20 (15) Walking lunge steps
15 (12) Pull-ups
35 (25) Box jumps, 20 inch box
15 (12) Double-unders
20 (15) Ring dips
15 (20) Knees to elbows
20 (15) Kettlebell swings, 1.5 pood
20 (30) Sit-ups
15 (12) Hang squat cleans, 25 pound dumbells
20 (12) Back extensions
20 (15) Wall ball shots, 14-20 pound ball
3 Rope lowers
Time limit: 30 minutes
Cash-out
Stretching
Mobility Homework - Shoulders and The Back Squat "Rack". And Darth
Test: back squat shoulder position.
Homework, 3 minutes per arm:
1. Pitcher’s throw (arm flexion, external rotation/bias turn away.)
2. Palm up, arm straight, bias turn away
Also, lunge with back foot elevated. 2 rounds to burnout.
CW: 14:35. 7 or 8 kipping pullups, 20" box, assisted ring dips, 1 pood KB, 15# DB, 20# medball. Fun. I did miss the strength and skill work we usually do. We'll get back to that next week.
ReplyDeleteKW: 14:45. All kips. 20" box, assisted ring dips, 25 lb. KB, 15# DB, 10# medball. This WOD was fun because of the variety. I really needed this today too, because work has been just so stressful!
ReplyDelete