Friday, July 27, 2012

Chipper, Rick Onramp 8

Rick in mid-WOD

 Warmup (10’)
Skill (5’)
  • L-Sit
Strength (10’)
  • ME Back Squat [mpg]
3 rounds for reps, each station for 1 minute:
  • Tire Flip [wmv][mov
  • Box Jump [ wmv]
  • Double Unders [wmv][mov] (sub tuck jumps)
  • Kettlebell Swing [wmv][mov]
  • Rest
Stretching (5’)
  • Roller or peanut, on side, Straight leg, mash hip tissue.  Rotate leg from external to internal.
  • Samson hip flexor, banded forward, block internal rotation with KB.
Rick did Onramp 8
  • DB Hang Power Cleans
  • Abmat Sit-ups

Rick's time: 5:34

1 comment:

  1. This was a fun WOD. It was mainly leg- focused, and so was all of our biking, so back to the arms and shoulders next week!


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