Apologies are in order. I'm just now squeezing in some time to post the WOD from Wednesday. Even now, She Who Must Be Obeyed is eyeing me, wondering why I'm not getting out the door for our trip. I stand on dangerous ground for you.
Wednesday's WOD
Buy-in
Hip & Shoulder prep (Kelly Starrett)
Skill - Pose
- Hop with lean x 3
Strength
- Press 3 x 5
WOD
21-18-15-12-9-6 and 3 rep rounds of:
21-18-15-12-9-6 and 3 rep rounds of:
- Sumo deadlift high-pull, 55 pounds
- Push jerk, 55 pounds
Women - 30#
Time limit 15 minutes
Cash-out
- Stretching
Mobility Homework
Here's your mobility homework for this weekend. 10 minutes, try to get it in before Monday.
If you missed Wednesday's mobility work, here it is. Just get caught up.
That's it! See you Monday. Kirsten and I will be at a horse show this weekend.
Ciao,
Charles
CW 10:19 45# I could have done more weight; this was not as tough as I thought it would be.
ReplyDelete12:31 (? I think) 20# I was more concerned about form until Charles sped me up. first time doing the sumo deadlift-high pull...got to be honest, not crazy about this WOD, however was cool to try something new!
ReplyDelete11:15, 25#. I liked this WOD. With this many reps, your technique really dials in, and it becomes apparent why it is so very important.
ReplyDelete