Wednesday, 20 MARCH 2013
5 Rounds for Time:
400 meter run
15 Overhead Squats (95/65)
Skill Work: The GHD Sit-up and the Overhead Squat. See attached videos for basic instruction.
If class size necessitates the establishment of HEATs then have 1/2 class work on the GHD sit-up while the other class begins the WOD, then switch classes.
Warm-up
400 meter run / 500 m row
10 Air Squats
10 Pass Throughs
10 Overhead Squats
10 Push-ups
5 Baby Elephants
Mobility Band Arm Stretch (L&R)
Mobility Band Leg Stretch (L&R)
http://www.youtube.com/watch?v=krPzZThzqbE
http://www.youtube.com/watch?v=Ufaa41nkIP8
5 Rounds for Time:
400 meter run
15 Overhead Squats (95/65)
Skill Work: The GHD Sit-up and the Overhead Squat. See attached videos for basic instruction.
If class size necessitates the establishment of HEATs then have 1/2 class work on the GHD sit-up while the other class begins the WOD, then switch classes.
Warm-up
400 meter run / 500 m row
10 Air Squats
10 Pass Throughs
10 Overhead Squats
10 Push-ups
5 Baby Elephants
Mobility Band Arm Stretch (L&R)
Mobility Band Leg Stretch (L&R)
http://www.youtube.com/watch?v=krPzZThzqbE
http://www.youtube.com/watch?v=Ufaa41nkIP8
1 comment:
17:18 time for Nancy today with a 40lbs bar. Last year 29:42 with a 30lbs bar big improvement for me also worked on OHS strength as well
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