Wednesday, June 8, 2011

OHS, Row, Box Jumps

 Meg and Pasi working back in.  Welcome back!

Warmup (10’)
Skill (5’)
Levers progression
  • Hang to inverted, look down and open up, jump back and forth.
  • Back lever with band across front. 
Strength (10’)
WOD
AMRAP in 20 minutes
Cash-out
Stretching (5’)
test: kneel to squat
  1. weight on leg, super frog on back.
  2. roll side of hip.
  3. roll thoracic spine, flex with medball on chest.
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2 comments:

  1. Charles WhiteJune 8, 2011 at 7:44 PM

    CW: 1 round + 8 OHS, 750m, 5 box jumps. Scaling, PVC, 16" box, 10 minute AMRAP. I'm still working back in, really gradual like. 10 minutes was a good idea, but I think PVC pipe was a little too wimpy.
    Afterwards my back felt better. Mission accomplished!

    ReplyDelete
  2. KirstenJune 8, 2011 at 7:53 PM

    Awesome, Charles! Just right, if your back feels better! And Meg, nice form! Good work.

    ReplyDelete

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