Friday, September 24, 2010

Getting Inverted

Next week: Synchronized WODs!
Buy-in
Gymnastic warmup/skillsDay 2 

Skill
  • Jumprope
  • Box squats
Strength
  • Press 3 x 5
WOD
Complete five rounds of:
  • On the rings, lower from an inverted hang, slowly, 5 reps
  • 10 Ring Push-ups
Not for time. Post impressions to comments.
“Search your feelings.” (koooh-Paaah...)
Cash-out
Improving the squat: Hip Flexion and External Rotation
Test: Your squat
Mob: Hang out on the box going back and forth between legs. Try and collect about 6-8 minutes here.
Hit your calves for 2 min a side. 
Retest: Squat



Stretching

2 comments:

  1. CW: all done as tucks; I had everyone do them that way. I got inverted mostly on my own. Fun adventures in upside-down-ness and I got a good workout, too!

    ReplyDelete
  2. I liked this WOD! Ring work is fun. It's funny how much work you can get done while "monkeying" around.

    ReplyDelete

How'dja do? Waddya think?