Friday, June 24, 2011

Muscle-ups, KB Swings, Run

 Warmed up, worked out and mobilized = Happy Pasi.

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
  • Bench Press 3 x 5
WOD
AMRAP IN 20 minutes of:
Cash-out
Stretching (5’)
test/retest: squat while laying on your back.
1. oscillate side to side on one knee with band out the back.
2. repeat with straight leg, inchworm position.
3. repeat #1 with band out the side.

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1 comment:

  1. Charles WhiteJune 24, 2011 at 7:14 PM

    CW: 8 rounds + 3 muscle-ups + 2 KB swings. "Pat Sherwood' muscle-up scaling, somewhat easy. 26# KB. The first WOD that I felt I could push on.

    Programming: I liked it. You could keep moving even when tired. Each move used different parts of the body, so you could recover during the next movement.

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