Doing the WOD together over the phone.
Buy-in
Warmup (10’)
CF Warmup + Burgener WU
Skill/Strength (15’)
Start with pvc, work up to heavy with good form.
WOD: Gymnastic Volume
2 moves, 10 minutes each or 1 move for 20 minutes:
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 (20) minutes.
stay within 2 reps for all sets.
Record reps and total to comments.
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 301/365: Psoas Flossing and Biker Hips
- KB on ball on belly, move leg, move ball.
- above with off-side leg crossed over box, on-side leg straight over other leg, move foot, move ball.
CW: Pull-up: 4, 4, 3, 3, 3, 3, 2, 2, 2, 2. Good number. I can try for more '4's next time.
ReplyDeletePush-up: 4, 4, 4, 4, 4, 4, 4, 3, 3, 3. Good number. Try '5's next time.
Strict pullups: 3-3-3-3-3-3-3-3-2-2. Depending on shoulder issues, either stay at three or move up to four. Ring dips: 2-2-2-2-2-2-2-2-2-2. Good; move up to three.
ReplyDeletewoooooo! You two are rock stars. nice work.
ReplyDelete