Friday, March 25, 2011

Rope Lowers, DB Snatch, DU

Pasi at the bottom of his rope lowers.

Warmup (10’)
with Double Unders [wmv][mov]
Skill (5’)
  • Find hollow position.
  • 3’ hollow rock.
If you lose position, immediately do 10 pushups, then back to hollow rock.
Strength (10’)
AMRAP in 20 minutes:
  • 5 Rope Lowers
  • 10 Alternating Dumbell Snatch [wmv]
  • 20 Double Unders [wmv][mov]
Stretching (5’)
  1. overhead band stretch, palm up and block with other hand.
  2. double ball, flex over thoracic spine, with hug and with hands overhead.
  3. samson stretch, band bias on high hamstring; twist toward raised knee.
  4.   square pigeon, band at high hip out the side.


  1. 4 rounds: 15 min: 10# DBS. First WOD after a month break! This was a nice WOD to get back into it. Really fun, but it was quite obvious I have been on hiatus...lungs still hurt this morning. PR with consecutive double-unders though 18!


How'dja do? Waddya think?