Rick in mid-WOD
Skill (5’)
- L-Sit
Strength (10’)
- ME Back Squat [mpg]
WOD
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
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 249: Improving Hip Extension (And Internal Rotation) for Running
- 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
WOD
10!
- DB Hang Power Cleans
- Abmat Sit-ups
Rick's time: 5:34
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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