Warmup individually, as many rounds as you'd like, remember, the goal here is to get warm, break a sweat, increase the heartrate. You shouldn't be killing yourself, but you shouldn't be yawning either. If you get in early, please work to clear as many ceiling tiles between the heavy bag and the useless machine as you can. We might need some head room.
Superman/Hollowbody (back and forth, rolling) 30 reps
Pushups FULL RANGE, CHEST TO FLOOR (or bar or wall, depending on scaling) 10 reps
dumbbell swing 10 reps
As a group:
kong
crab
ape
alligator
dislocates
v-sit roll
tennis ball torture (shoulders/lats)
Skillset:
Developing the kip - we'll work on kipping on the bar and hip thrusting on the ground, then we'll work on the push off at the top of the kipping pullup.
WOD
5 rounds for time (15 minute time cap), of:
10 Up & Overs
15 Box Jump
20 Double Unders or 40 Singles
Tuesday, November 30, 2010
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