A. Handstands
30 sec hold x 3 sets; rest 2 min. Advanced can hold for 45 sec. Chest to wall.
B. front squats x 9 95/125 lbs
5-15 kipping pull-ups (Pick a number that you can complete in 3 sets or less).
run 200 meters
rest 5 min
6 sets
Note about sprinting.
ReplyDeleteNow that it is summer ( kind of ) we are often doing sprints as part of our WODs.
Not everyone has done alot of sprinting so if it is a very new movement to you or you haven't done it for many years remember these few points:
1. When it is a short sprint ( 50m, 100m, or 200m ) try not to go from 100 percent speed to stopping really quickly. Just because you have reached the eavestrough don't put on the brakes instantly. Your quad muscles will have to contract very hard and this often can cause knee pain. Then you will start to dislike sprinting very quickly. When you hit the end of the sprint try to slow down gradually as if you are down shifting in a vehicle if you want to compare it to something.
2. Use your arms! Try to keep the arms relaxed... but use them ! Have you ever seen
100m sprinters arms? They are strong. Pump those arms and your legs will automatically drive higher creating a longer more powerful stride !
- Mieka
Great work this morning folks! It was great to see everyone trying some new mobility work during the active rest!
ReplyDelete