Gettin' strong, gettin' fancy.
Buy-in
Shoulder & hip prep (Kelly Starrett)
Skill
Skill Transfer with 15# bar:
- Burgener WU
- From squat, press behind neck (check mobility.)
- From standing, push press behind neck
Pose drills
- Hamstring pull with relaxed foot.
- Partner lean
- Forward Lunge 2 rounds: 10 each leg, run out.
Strength
- Squat 3 x 5
WOD
Pack:
Complete as many rounds as possible in 12 minutes of:
Complete as many rounds as possible in 12 minutes of:
- 25 pound dumbbell Thruster, 9 reps
- 3 rope lowers
Women - 15-20#
Time limit: 12 minutes
Cash-out
Stretching
Mobility Homework - Episode 76/365: World Rowing Champs Need Thoracic Mobility Too
test: rowing catch position.
- double ball under thoracic spine, arms overhead 100 x. Move the ball up throughout.
- roll out head of quads above knee, extend each leg 50 x.
- sitting pigeon pose, hip forward (sit up tall,) wind up chest, head. 2 min. each way.
CW: 9 rounds +2 thrusters. O.k. pace, good weight. My hands got tired.
ReplyDeleteWhew! Another AMRAP! Random? Hmmmm.....
ReplyDeleteThe thrusters added up; nine reps doesn't seem that bad, does it? Try doing 10 rounds; at the end, I was wishing it was 4 reps instead!
My total: 10 rounds w/ 15# and 8 extra thrusters.