Wednesday, November 3, 2010

Wall Ball, Situp, Superman

 Peter rocketing through his rounds.

Buy-in
NORCAL Warmup
  • Jumprope
  • DROM
  • Shoulder mobility
Skill
  • Burgener WU
  • Squat snatch
    • 5 x PVC
    • 5 x 15#
Strength
  • Power clean 3 x 5
WOD
Complete as many rounds as possible 15 minutes of:
  • 10 Wallball shots, 12-14 pound ball
  • 10 Sit-ups
  • 10 Back extensions
Cash-out
Stretching

Hip openers
Paleo chair
    • block knee out
    • press active
    • press knees out
Pigs On Ice, fwd and backwd with knees blocked out.
squat straddles
Wide squat stance with vertical shin, press down into corner, press up
5 minutes
Shoulders
double shoulder stretch (grab bar behind)
band behind press up, walk away.

1 comment:

How'dja do? Waddya think?