Gymnastic Volume

Meg retesting after the MWOD.

Buy-in

Warmup (10’)

CF Warmup

Skill (5’)

Hollow Body Progression Pt.2

Strength (10’)

3 x 5 Back Squat [mpg]

WOD

Gymnastic Volume

1 move for 20 minutes or 2 moves for 10 minutes each.

Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute. 

stay within 2 reps for all sets.

Record reps and total to comments.

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 331/365:  Compare Sides and Make Sure You See The Change

-Test/retest: rack position.

-Roll out the triceps 3-4' on a barbell.

 

"Karen"

Kirsten at the wall-balls

 Gymnastic warmup 1

Buy-in

Warmup (10’)

Skill (10’)

Bridge Progressions Pt.1

Strength (10’)

• 3 x 5 Cleans [wmv][mov]

WOD: “Karen”

• 150 Wall Ball for time

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 332/365:  You Can Minimize Neck Movements Under Load, Even the Butterfly Kip

Run, Muscle Ups, Deadlift

We've been doing as much mountain biking as the weather allows.  Here's us back in the gym.

Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Pistol with Roll

Pistol Progressions: Parts 1-2

Strength (10’)

• 3 x 5 Shoulder Press [ wmv]

WOD

3 rounds for time:

• 200m Run I [wmv][mov] II [wmv][mov]
• 2 Muscle-ups [wmv]
• 2 Deadlifts 85-90% [wmv][mov] (setup [wmv][mov])

Time limit:  15 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 318/365:  Knee Pain On Stairs or Hills

Nice trick!  I wish I had this in high school (too much jumping on the ski hill.)

Push-ups, Turkish Get-ups

Focusing on recovery.

Buy-in

Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill (5’)

3 rounds for time:

• L - sit on rings

rest 1 - 2 minutes between rounds

Strength (10’)

• 3 x 5 Deadlifts [wmv][mov] (setup [wmv][mov])

WOD

8 rounds for time:

• 4 Hand-Release Push-up
• 2 alternating Turkish Get-ups II [wmv][mov] III [wmv][mov] IV [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 320/365:  Epic Pistol 10 Min Squat Test

Double Unders

 Kirsten with her game face on.

Buy-in

Warmup (10’)

Gymnastic warmup 1

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

• 200 Double Unders [wmv][mov]

Time limit:  15 minutes

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.