Monday, January 17, 2011

Wall Climbs, Toes To Bar, Box Jumps

Big congratulations to Pasi who finished his Onramp with a great final WOD!
Old time: 7:21
New time: 6:35!

Shoulder and Hip Prep (Kelly Starrett)

  • Row 1000 @ 18 spm
  • Bench 3 x 5
Five rounds for time of:
  • 10 Wall climbs
  • 10 Toes to bar
  • 20 Box jumps, 20” box
Time limit:  15 minutes
Scaling: double the number of handstand pushup progressions, plus a post-WOD penalty; 1 minute plank.


Hip flexion/ext. rot.
hip capsule side band/ext. rot. on hands and knees
rear leg, band under butt, low Samson stretch

1 comment:

  1. Way to go, Pasi! I'm looking forward to seeing you in the regular WODs.

    CW: I got some wall climbs, but ran out of juice pretty quickly. 3 in the first round, 1 in the second and 1 in the 3rd. Subs were double the number of HSPU progressions.
    DNF: 2 rounds + 6.


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