WODs
 | Wed, Jan 27 2016 |  |
| 20160127 Summary | GHD Skill Work (Individual, post warmup) | Single Leg RDL and Skater Squats - Skill Work | Open Workout 16.5 AND 14.5 |
20160127 Summary
(No Results Tracked)
:30 WarmUp
30 Seconds 3rd World Squat
Wall to Wall Crab Walk
3 Wall Walks
Wall to Wall Broad Jump
30 Seconds SuperMan
Wall to Wall Bear Crawl
30 second HS Hold
Wall to Wall Frankenstein
30 seconds Passthroughs
Wall to Wall Lunges
30 DoubleUnders
THEN;
Move straight to GHD Skill Work on your own. If GHD is tied up, setup for your Single leg RDL. Remember you'll need a KB, 53 or 35 for men, 35 or 26 for women. Work your way back to GHD as its available.
:45
Single Leg RDL (and finishing up on GHD Skill Work also may be in progress)
:00
14.5
:25
MOBILIZE!!!!!
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GHD Skill Work (Individual, post warmup)
(Check In)
3 sets of 10 each
GHD SITUPS (pop the knees/engage flexors)
GHD (HIP or Back) Extensions
Scale as needed. Options are:
GHD SitUps Scale to Plated SitUps, Medball SitUps, or Standard SitUps.
Back/Hip Extensions scale to Plated/Bar Good Mornings to PVC Good Mornings.
Planned: Thu,Jun2,2016 Thu,May5,2016 Wed,Jan27,2016 Tue,Feb10,2015 Wed,Dec17,2014
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Single Leg RDL and Skater Squats - Skill Work
(Weight)
Single Leg RDL - Perform 10 sets of 5 reps, each leg
****Determine optimal Single Leg RDL Range by testing lumbar breakage without KB (hand on back)
****Once range is determined, evaluate balance and strength and determine KB weight with stiff leg.
****Glutes tight, lifted leg inline with torso
****If needed start with KB on Box or stacked weights for bottom position.
Skater Squats
****Utilize Single Leg RDL Range
****Once range is determined, evaluate balance and strength and determine KB weight with Squat.
****Glutes tight, lifted leg inline with torso, squat with vertical shin, drive through heel, knee behind toe
****If needed start with KB on Box or stacked weights for bottom position.
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Open Workout 16.5 AND 14.5
(Time)
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Bar Over Burpees
| Duane | 19:20 Rx | | | Sarah | 18:53 Rx | |
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