Big Congratulations to Stephanie, who finished her Onramp by cutting 2 minutes off of her original WOD time! Look at her go!
Remember, times this week are 5pm and 6pm, with everyone Friday at 5:30 at MTU trails (bring trail running shoes!)
Buy-in
Gymnastic WU/skills 1
Skill
- Pose: 2 x Forward Lunge (10 each leg) + 100m rec 1 min between each
Strength
- Deadlift 3 x 5
WOD
Pack:
21-15 and 9 rep rounds of:
21-15 and 9 rep rounds of:
- Left-arm Kettlebell snatch, 1 pood (32 pounds)
- Right-arm Kettlebell snatch, 1 pood (32 pounds)
- Pull-ups
Women - 24 pounds
Scaled 15 - 12 - 9
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Strong Goats, Orlando Style: Low Back, Hips, and Groin Good after strongman / heavy lifting days.
Test: Squat. How do your hips and low back feel?
- Drape body over something, feet on the ground; relax and drop hips; move hips around. Alternately, hang from rings.
- High glute stretch, arm to the inside, back leg hangs free.
- Pigeon (ITB) pose, hand on foot, relax butt; Bias a) belly button to knee, b) belly button to foot.
Try before bedtime for better hips and low back in the a.m.
15-12-9, 25#, kips. That KB added up in short order. Repetitions of this do help technique. Hip extension definitely is the source of power here. Good WOD.
ReplyDeleteCW: 10:39 35#, jumping pullups. The KB snatches were cool. I tried the first round alternating right and left. It seemed slow. I did the rest unbroken. When I got the swing/pull/push sequence juuuuust right the kettlebell came to rest soft as can be. Not all the time; my wrists are just a little sore!
ReplyDelete15-12-9, 15#, jumping pullups-9:35. Little banged up on my arms today from the kettle bell hitting. First time doing these...so still trying to figure it out. I tried a few snatches with the 26# weight, but had difficulty getting the motion. Next time I will own that kettle bell.
ReplyDelete