Buy-in
Warmup (10’)
Skill (5’)
- arms and body tight and straight.
- push leg off ground.
- maintain split for now, find balance; work to hold 5 - 10 sec.
- eventually, bring legs together,
Strength (10’)
- 3 x 5 Back Squat [mpg]
WOD
3 Rounds:
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.
- On back, barbell at junction of bicep and delts, rotate arm.
- pain ball on upper pec near shoulder.
CW: 14:04. Inchworm push-ups. My form was not very good. Position was good, but I kept pushing up, out of the plane of movement (diagonal.)
ReplyDeleteCongratulations Meg on the freestanding handstand! Yowza!
13:12. Bike 1200 m, HSP to 8" target. Good to get back to HSP.
ReplyDeleteBack squat from floor: 65, 85, fail @ 95. Need to keep at those cleans!
13:33 Inchworm pushups. Not too bad for being out of the White gym for a month.
ReplyDeleteFreestanding handstand was awesome! Very sorry to Charles for letting him fall over like a white pine during the skill exercise. I will try not to let go, scream, cover my eyes, and laugh the next time. ouch.