Meghan and Kirsten in their first round of the WOD. They got warm by the end!
Buy-in
CF Warmup
3 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat with broomstick
- Sit-up
- Back-extension
- Pull-up
- Dip
Skill
- Forward rolls
- new muscle-up progression
Strength
- Bench press 3 x 5
WOD
Three rounds for time of:
- Row 500 meters
- Thruster, 7 reps (heavy)
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 101/365: Shoulder Relationships--Soft Tissue
Test - ring dip/pushup
- band on wrist, distraction across body, palm up, breath deep, contract relax. Impingment? bend down at hips.
- band on wrist behind extreme rack, other hand weights down head to levator.
- Low band on wrist distract to side, head down to the side.
- Ball on pec minor
CW: 10:40 95# Heavy work under duress. I got a taste.
ReplyDeleteWhew! That was hard. Hooray, 65#. Couldn't do 7 in a row though; had to break it up. I guess it was a good call for "heavy".
ReplyDelete11:31 55#. I liked this one. I could have gone heavier on the thrusters as I managed to do 7 in a row each time...they weren't easy...but I could have struggled with a little more weight 5-10#.
ReplyDelete