Buy-in
Warmup (10’)
Skill (5’)
- Bridge Progressions Pt.1
- Bridge Progressions Pt.2
- Bridge Progressions Pt.3
- Bridge Progressions Pt.4
- Bridge Progressions Pt.5
- Bridge Progressions Pt.6
Strength (10’)
- Bench Press 3 x 5
WOD
AMRAP IN 20 minutes of:
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 269/365: On the Spot MobRx for Tight Hips
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.
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.
ReplyDeleteProgramming: 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.