Buy-in
Warmup (10’)
Skill (5’)
Bridge progressions:
Object: shoulder into extension without over-extending the back.
butt tight, belly tight.
Feet elevated, hands in rack position.
reduce back over-extension
Assistance with shoulders
stand behind head, hands under ribcage below shoulders.
Wrists hurt? grab spotter’s ankles.
Scaled Bridge
Feet elevated to alleviate back.
press hips up first.
belly tight, bridge up.
Great for overhead work.
Seated to Standing Bridge (scalling)
Strength (10’)
- 3 x 5 or 5/3/1 Back Squat [mpg]
WOD
AMRAP IN 15’
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 293/365: Haiku Winner, Travel Ideas, And Your Feet
Rocks = rounds.
Kirsten:
Charles:
CW: 3 rounds + maybe 10 double unders. Yeah, I know. On the good side, i got as many as 5 double unders without having to restart the rope; single, single, double, single single, double. I missed a lot, though. Also a plus, I didn't have to do as many sdlhp or push-ups either! We did ordinary push-ups.
ReplyDelete10 rounds + 15 double unders. Happy with this one, especially since I'm able to string together many more of the double unders now. Makes for quicker WODs!
ReplyDeleteStrength: Did back squats 5-5-5 from the ground, cleaning to overhead, then loading the back. 55, 65, 75 lb.