Wall Ball, Rowing, Toes To Bar

Meg did this one, so I thought I'd better post it.

Kirsten was home from work with a cold, I was just plain lazy.

Here's to you, Meg!

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Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Levers Progression - Pt.2

Back Levers:

start with band in front of body across rings (under hands, threaded through fingers)

inverted hang

lower down into back lever, band supports weight; straight back tight body.

back up to inverted hang, lead with heels. 

Strength (10’)

• 3 x 5 Bench Press [wmv][mov]

WOD

AMRAP 15 minutes:

• 10 Wall Ball [mov][wmv]
• 500m Row [wmv][mov]
• 10 Toes To Bar

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 317/365:  Your Body Just Keeps Putting Up With Your Crap

Roll upper legs an inch at a time.  Find a spot, then mobilize the tissue there.

"Jackie"

Charles Squatting

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Warmup (10’)

CF Warmup

WOD: “Jackie”

• 1000 meter row
• 45 pound Thruster, 50 reps
• 30 pull-ups

Cash-out

Stretching (5’)

For mobility, do shoulders or whatever else is bugging you.

Run, HSPU

 Meg getting back under load.  Good to see!

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

Kick Up to Handstand Progression - Pt.2

1. arms and body tight and straight.
2. push leg off ground.
3. maintain split for now, find balance; work to hold 5 - 10 sec.
4. eventually, bring legs together, 

Strength (10’)

• 3 x 5 Back Squat [mpg]

WOD

3 Rounds:

• 600m Run I [wmv][mov] II [wmv][mov]
• 7 Handstand Push-up [mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 315/365:  Great New Shoulder Fix-Internal Rotation Tack and Stretch

Test/retest: scarecrow arms - shoulders back, elbows out, hands down.

1. On back, barbell at junction of bicep and delts, rotate arm.
2.  pain ball on upper pec near shoulder.

Back Squat

The last of the missing workouts.

 Kirsten getting depth.

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Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill (5’)

Bridge Progressions Pt.1

WOD

3 - 3 - 3 - 3 - 3

• Back Squat [mpg]

Cash-out

Stretching (5’)

Mobility Homework (10’) - Episode 305/365:  Solving Problems With The Tunnel:  The Foot Strike

Pull-ups, Push Jerks, Double Unders

Another workout from the last two weeks.

Kirsten works the push jerk.

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Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Forward Roll Progression

Strong setup hollow, arms overhead

Squat down, reach out far without jumping

HSPU initiation; jump hips over your head and lower down.

tuck chin in, flex spine

finish, from candlestick drill:

drive heels through butt, chest through thighs

Strength (10’)

• Power Clean [wmv][mov]

WOD

AMRAP 15’

• 10 Pull-up [wmv][mov] 
• 5 Push Jerk  75% [ wmv]
• 50 Double Unders [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’) - Episode 306/365:  Set Up the Knee “Hinge” Joint So That It Will Actually Hinge

1. foot on box, turn tibia inward with hands, flex forward.
2. hands and knees, hip band out the side, internally rotate, leg into butt.

Power Clean, Row

I've been remiss.  Here come postings of workouts we've done in the last couple of weeks.

Lettuce/chicken wraps.  P.F. Chang's has a whole gluten-free menu, including dessert!

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

• Hollow Rock, briefly
• Hollow on the tummy
• Push-up x 5 w/ hollow

Strength (10’)

• Back Squat [mpg]

WOD

5 rounds

• 5 Power Clean [wmv][mov]
• 500m Row [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’) - Episode 307/365:  One Year of The Mobility Project &  I Am Mwod: Meghan Kearney