Focusing on recovery.
Buy-in
Warmup (10’)
Skill (5’)
3 rounds for time:
- L - sit on rings
rest 1 - 2 minutes between rounds
Strength (10’)
WOD
8 rounds for time:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 320/365: Epic Pistol 10 Min Squat Test
10:30 15# KB. I thought this one would be easy peazy, and it wasn't hard, but it was kind of wicked.
ReplyDeleteSome time in August I had a mishap with the KB during the Turkish get up and my shoulder has not been the same since. I wanted to go heavier for this WOD, but my left shoulder only allowed for the 15# safely. Anyhow by the fifth round my shoulders were screaming. Good time.
A different focus, eh? I'm glad you scaled the KB stuff. Even with just your hand overhead TGUs can be tough. It's all stabilizing the entire body while in motion under load. The key is to maintain an active shoulder under load.
ReplyDeleteNice going!
So, do you think this WOD was a keeper? Would you have programmed differently? (one weight move and one gymnastic move)
CW: L-sits :12, :11, :09
ReplyDeleteWOD: 8:52, 1p KB.
A nice little WOD with an emphasis on core stability. Not a barn burner.