Wednesday, September 1, 2010

Jumps, Squats, Sit-ups, Push-ups and Pull-ups

Meg's first self-spotted handstand!  Cool!

Buy-in
  • Measure 8-12” above tiptoe reach and mark with tape for each client.
  • Gymnastic warmup/skillsDay 1 
Skill
  • Muscle-up progression
Pose
  • Single leg track lift 10 each leg
Lifts
  • Push jerk
  • Sumo deadlift high pull
  • Turkish getup w/bar
  • Sots press
Strength
  • Deadlift 3 x 5
WOD
Tie a five-pound plate to hang an honest 8-12” above your tiptoe reach.
Complete AMRAP in 15 minutes of:
  • 30 Jump and touch
  • 25 Squats
  • 20 Sit-ups
  • 15 Push-ups
  • 10 Pull-ups (jumping okay)
Cash-out
  • Stretching
Mobility
  • Psoas-flavored hip flexors

3 comments:

  1. Three rounds plus 6 more jumps. I liked this WOD. I was able to keep an even pace through this one. The variety made it interesting.

    ReplyDelete
  2. 2 rounds + jumps + squats + sit ups + 4 push ups. I liked the variety in this one too...could have worked better at keeping an even pace though. And first self-spotted handstand today!

    ReplyDelete

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