Warmup
WOD
5 rounds for quality of:
2:30 one-arm ring row practice
2:30 handstand walk practice
Post rounds completed to comments.
As Jaxson and Mr. Mark deomonstrated, the ropes turned out to be a good stimulus as a rub for one-arm dumbbell row. Lots of emphasis on maintaining position in the feet and midline.
dumbbell row, for quality, handstand, handstand walk, jaxson, mr. mark, one arm, one arm ring row, row Warmup
3 rounds
Kip
PVC OHS
Handstand
Jump rope
Kb swing
WOD
4 rounds for time of:
20 one-arm overhead squats
20 one-arm ring rows
20 one-arm push press
5 turkish get-ups
Post time to comments.
We did one arm overhead squats for almost everyone today due to mobility limits. Erica, for example, has a fantastic squat; her shoulders, on the other hand...
Warmup
WOD
5 rounds for time of:
7 right-arm ring rows
7 left-arm ring rows
21 dumbbell floor press
Run 400 meters
Post time to comments.
Look out for Cecilia you guys. She's ready to have a Lauren Higgins 2015 Summer. She might end up being the best non-Murley/Shannon girl runner in the gym by August. No joke.
400m, cecilia, dumbbell, dumbbell floor press, floor press, one arm, one arm ring row, ring row, run Warmup
3 rounds
Squat
Hollow rock
Jump rope
Pull-up
Plank
WOD
For time:
Run 1,000 meters
3:00 handstand hold
30 one-arm ring rows right arm
30 one-arm ring rows left arm
Post time to comments.
Despite his best efforts, Jacob hits the Pose position with every step he takes. The goal is to hit that figure-4 shape in a vertical line.
1000m, handstand hold, jacob, one arm, one arm ring row, ring row, run 