Buy-in
Warmup (10’)
Skill (5’)
- Backward Roll Progression Pt.1
- Backward Roll Progression Pt.2
- Backward Roll Progression Pt.3
- or 10 backwards rolls
Strength (10’)
- Back Squat 3 x 5 [mpg]
WOD
5 rounds for time of:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 271/365: Full Over Head Test and Super Couch
Test: hollow with arms overhead
- Couch stretch with band, “Super Couch”
- Ball under rib, arm overhead; search.
CW: I forgot to note the time. I'm guessing about 16:30. 45# thrusters. I started with 65#, but after back squats my back was talking, so I cut down the weight. Too bad.
ReplyDeleteIt was raining, so we subbed 500m rows for the run.
Programming: This WOD was pretty good on time and effort.
20:30 55# thrusters and 500 m rowing subbed for running due to heavy rain. I just missed the 20 minute mark...but felt great after finishing. Really nice having Charles yell at me for my last 500 m row. I think I wimped out a bit on rounds 3 & 4 so thanks for the motivation Charles!
ReplyDeleteMy back squats felt great this time around as my knee gave me some grief the last time at 85#. Feeling strong today!