Buy-in
Gymnastic WU/skills 1
Skill
- Squat - heels
- Pullups kipping or negatives
- cleans - no arms
Strength
- Press 3 x 5
WOD
18-15-12-9 rep rounds of:
- 75/45 pound Power snatch
- Wallball shots, 14/10 pound ball
- Knees to elbows
Time limit: 15 minutes
Scaling: 15# snatch, 10# medball
Cash-out
Stretching
Mobility Homework - Episode 106/365: Deadlift Part 2
Test: deadlift position
- leg sideways on chair (ext. rot.,) other leg dropped down, hang out where you are tight. 5’ each side.
- Hollow rock, 30 to 50. progressions possible.
CW: DNF. 75# snatches, 20# medball. I think I could have paid more attention to form with maybe 65# and done more work to boot. I'm not worried about not finishing, it was a good workout and great fun!
ReplyDeleteAlright, Charles and Stephanie! I'll see if I can do some form of this workout this week... I don't want to fall behind!!
ReplyDeleteWHOA...looks like a fun...why does it seem I always miss the fun ones? Or are they all fun? hmmmm...
ReplyDelete