Buy-in
Gymnastic WU/skills 1
Skill
squat to ball
- reach back
- full depth
Skill Transfer with 15# bar:
- Burgener WU
- Snatch Balance
Strength
- Bench 3 x 5
WOD
Three rounds for time of:
- 30 Kettlebell swings, 1.5 pood
- 25 Wall ball shots, 20 pound ball
- 20 Pull-ups
Time limit: 20 minutes
Cash-out
Stretching
Mobility Homework - Episode 78/365: Unglue your arm's opposite ends
Test: wrist travel, wrist rack position.
- Low band bias against wrist, hand on floor, trap hand with other hand, straight arm, roll body into wrist, go hunting; 2’ per hand.
- high band, bully position, neck away under ball; 2’ each side.
- high band, overhead with elbow bent back, pull neck fwd and over; 2’ each side.
CW: 20:00 DNF 1.5pood KB, 20# ball, 1st and 2nd round, 5 kips each, all others jumping. Ego got the better of me; Kirsten used a 1 pood KB, so naturally I had to go heavier. I'm not really ready for high reps on the big boy. Maybe short reps.
ReplyDelete18:04. 1 pood, 14# ball, kips. I was really happy to have advanced up to the 1 pood KB. Just like my mentor! This one was a killer. Many breaks for breath. Close to the time limit, I scaled this one correctly. There is room for improvement; I'll stick with these weights for awhile.
ReplyDelete19:35. Just by the skin of my teeth! I used the 25# kb, 10# medicine ball, and jumping pullups. I can really tell that I have not been consistent working out with my crazy fall, but happy to get back into the swing of things. This one really had me winded and I completely panicked during the first round, which aided in my breathlessness (who knows why...fear of failure?) so I need to workout my head just as much as my body. Still doing mainly paleo eating, but have incorporated small amounts of dairy here and there, and the occasional grain. I will try the whole 30 challenge again after the holidays. Don't know if strict paleo is for me...but I can appreciate the fundamentals of it!
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