Skill/Core Work:
High Plank Variations
– 1 arm up holds: 15 seconds each arm
– 1 arm, 1 leg opposite sides up: 15 seconds each variation
– 1 arm, 1 leg same side up: 15 seconds each variation
– 15 High-Lows*
…rest 1 minute
3 rounds for quality
*High-Lows start in the high plank. While maintaining a rigid body, low down to low plank, one arm at a time. Then raise back up to high plank, one arm at a time. One rep has now been completed. These are designed to be quick and rhythmic. (i.e. down, down, up , up)
Conditioning:
“Running Away”
10 Snatches (115/75)
200m Run
30 Kettlebell Push-ups
400m Run
50 Double Unders
600m Run
50 Sit-ups
400m Run
30m Burpee Broad Jumps
200m Run
10 Chest-2-Bar Pull-ups
For Time
Compare to Wednesday, 31 July 2013
Mobility:
Olympic Wall Squat – 2:00
Wall Center Splits – 2:00
Wall assisted Eye of the Needle – 1:30/leg
Airplane seat – 1:00/leg
Post time and experiences to comments
1st class. Great supportive group!
Running away: 25:36 mod. 20 burped
Drake: 16:04. Super proud!
Welcome to the MP club! We are a pretty good group, except for that Alonzo guy in the noon class. He’s very intimidating to the newcomers.
Welcome to MP!
You and Drake did a great job today. Many more “fun” WOD’s ahead. 🙂
CWOD
17:24 rx ( I think I got the change right)
Great WOD’n with the 5:30am class
CWOD:
16:30 Rx
Thanks to the noon class for letting me WOD with you!
CWOD: 13:50 Rx
CWOD:
13:24 Rx backwards
CWOD: 18:27. Mod: blue banded C2B, 63# snatch. Got there right as WOD started so lost time setting up stuff. Fun workout!
I also went backwards.