Archive for October 3, 2012

Thursday 20121004 Open Workout

Posted: October 3, 2012 by totactfit01 in Uncategorized
0

Skill:

Every Minute On the Minute for 7min:
5 Box Jumps (30”/24”)
10 Hand Release Push Ups(HRPUs)

On the Box Jumps (both here and in the WOD later), ensure you fully open the hips before jumping off the box.

For the HRPUs, you must maintain a straight-line plank as you come up.  If you HAVE to scale to doing push ups off your knees, only go to the knees on the way up.  If you do it on the way down, you put your shoulders and spine in a bad position, resulting in both a bad push up and undue stress on the shoulder joints and spine.

WOD:

For Time:
Row 250m
45 Box Jumps (24″/20″)
Row 500m
30 Box Jumps (24″/20″)
Row 750m
15 Box Jumps  (24″/20″)

Post time to comments/www.logwod.com

Video courtesy of Mobility WOD.  K-Starr with Erin Cafaro, Olympic Gold Medalist giving solutions for difficulty at the catch.  These would be something excellent to do prior to showing up for class today.  Best advice in this vid?  If your foot goes numb, stop.

Cash Out:

25 Ring Dips – Games Standards (Shoulder/upper chest must touch the ring at the bottom, and you must fully lock out and turn your thumbs out at the top of the move)