A. Handstand Practice
5 min of wrist and shoulder prep
10 min of handstand practice:
Beginners should do bodyline drills
Intermediate and Advanced: work on pulling feet and heels against the wall
B. Anaerobic lactic Endurance
3 heavy power cleans
zero seconds rest
Sprint 200 meters
Rest 3 min.
7 sets
Sandra really worked hard this morning. All seven sets of her Clean/sprint WOD were within 3 seconds of each other. Very consistant!
ReplyDeleteGood job !
- Mieka :)
What's the percentage of your max that you should be using....85%?
ReplyDeleteYou want the reps to be about a two second pause at the bottom. So not quite touch and go, a bit heavier than that.
ReplyDeleteI tried some of the wrist and shoulder mobility movents and they did help but once I start coming i won't have to wing it.
ReplyDeleteUsed 145lbs and it turned out to be touch and go so maybe 155 would have been better. Had the treadmill set at 2 for an incline and the speed was 14.0. My first one was 1:16 and the remaining times were all between 1:09 and 1:11. Easier to be consistent on a treadmill. A fun wod anyways.
I did this one yesterday ... but I have to say, I think the Spring Fling competition had an impact on my form. I peeled the weight back by about 20lbs so that I could get get out the 3 reps with better form.
ReplyDeleteIt was a fun WOD but still felt tougher than I expected.
Charity