After a good workout.
Buy-in
Warmup (10’)
Skill (5’)
- 3 rounds max L-support on Parallettes
Strength (10’)
- Shoulder Press [ wmv]
WOD
AMRAP in 20’
- 10, 20, 30,... Double Unders [wmv][mov]
- 1, 2, 3,.... Rope Lowers
- 2,4,6,... Snatch 65% [wmv] [mov] [link]
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 267/365: MobRx for Lound, Creaky Knees
water, salts, glucosamine,
- ball above knees
- couch stretch
- squeeze ball under knee, roll leg in and out.
- try with thick towel, kneel and oscillate
- grab shin, rotate to closed position (inward.)
CW: 3 rounds + 5 Double Unders. Only 55# in the snatch. It was a light weight so I could work on the technique, but I felt it by the end.
ReplyDeleteMy double unders stink. I'm working on them again. The double unders are still a dissapointment, but the whole workout was satisfying.
Breakfast:
eggs, bacon, blueberries
Snacks
Banana chips, 4 handfuls
Dinner: Seafood Fest!
Fish & chips
BBQ shrimp
Corn on the cob
Cole Slaw
Water
Yummy!