Welcome to Pasi, already working push presses with the 25's!
Buy-in
Gymnastic WU/skills 2
Strength
- Squat 3 x 5
WOD: “Jackie”
- 1000 meter row
- 45 pound Thruster, 50 reps
- 30 pull-ups
Scaling (Puppies:)
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
20 Pull-ups (Assisted or Beginner)
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 95/365: The Lower Body Basic List
- band lateral distraction of hip, external rotation, press hip to side, grind through the hip capsule
- like Samson, bias extension (back leg), externally rotate forward leg, hunt.
- pigeon, hunt.
- couch stretch, 2 positions.
- Samson with hip bias band under the butt, bias corner, squeeze butt.
- glute stretch, knee below.
- ham stretch, optional knee below. Rotate through positions.
- Calves wall stretch, 2 positions.
- wide squat with feet against wall.
- ball under butt, high hamstring, TFL.
CW: 11:39. 45# thrusters, 4 kipping pullups, jumping for the rest.
ReplyDelete14:06, as prescribed!! Happy with the thruster weight. Made it under the time limit too. Hoo-wah!
ReplyDelete13:29, 25# thrusters, all jumping pullups. Will go heavier on the thruster weight next time. And happy to have rowing in the WOD!
ReplyDelete