Buy-in
NORCAL Warmup
WOD
For time:
- 50 Box jump
- 50 Jumping pull-ups
- 50 Kettlebell swings
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
Time limit: 30 minutes
Scaling: Freaky Forty, The Pack 35, Thankless Thirty...
Cash-out
Stretching
Mobility Homework - Episode 113/365: Improving Squatting Mechanics
- on back against wall, leg crossed in figure ‘4’, internally rotate wall leg, press with other leg. Partner hands on knee, weighs down leg.
- band at top of leg side distraction, sit up grab straight leg, fall back. (ham stretch) pull diagonally.
- Samson stretch, work leg back, grab front foot, press knee out. Optional Superwoman pose.
CW: DNF; I got through the burpees (yay!) and 3 double unders.
ReplyDeleteMy scaling: 35 reps, 20" box, 1p KB, 35# bar, 20# ball.
That was hard.
28:47. Pack (35). 20" box. 26 lb KB. 25# pp. 14# Wallball. This WOD heated me up so much that I wished that I was wearing a sports bra and shorts, even in the cold garage! A good, long slog.
ReplyDeleteDNF: I also got through the burpees and 8 double unders.
ReplyDeleteMy scaling: 35 reps, 16" box, 25#KB, 25#pp, 10# Wallball.
UGH.