A1. Pull and Push!
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups, if you have that, start working on your pull-ups, x 5 sets; rest 1 min
A2. push-up support holds for 60 sec.
In a perfect support hold position, your arms should not be touching the straps on the rings. Your hands are turned out. If you start to lose your position at the lower back (spaghetti back) then go to your knees and finish the set. If your elbows start to bend or you can no longer hold your support position, go to the floor and finish your set.
A. Advanced: static muscle-up practice, 1 rep x 5 sets; rest 2 min. If this is too easy, go to 2 reps
B. Advanced: 3 sets of push-up support position for 60 sec, rest 2 min.
C. 30 sec thrusters 95/135 lbs (rack the bar before the clock starts)
rest 4 min (active rest)
5 sets
D. A Fun Game- First person to finish is the winner.
Beginners: Accumulate 90 sec of handstand hold (chest to the wall)
Advanced: accumulate 15 heel taps and and 15 toe taps.
Love the variety for wod today! I'm guessing the weight for the thrusters should be light enough that you do it unbroken? I'll have to keep it light since getting my arms overhead is a pain. I can't even PP or jerk 135 overhead right now. Maybe using DB's would be a better idea.
ReplyDeleteLove everyone's hard work; especially on the active rest squat/ hip work and the handstand game!
ReplyDeleteI really appreciate everyone's willingness to try all the new mobility work we've learned over the past weekend with working with Ido and Odelia! Great job!
ReplyDeleteThanks for starting to integrate these things into the programming right away Darci! I find if I don't use it right away, I forget some of the details.
Charity