Tuesday WOD, January 25, 2011
Posted on 24. Jan, 2011 by Amie in WOD
Warmup:
In addition to Ryan’s warmup, do:
10 leg swings side to side
10 Lateral lunges
10 Sit-ups
10 Ab twists (side to side)
Run 400m
Run out back, do high knees, butt kicks and skip (opposite hands/opposite knees)
Warm up with the weight for front squats and wallballs!
WOD:
Five rounds for time of:
3 Snatch (115 lb./85 lb.)
6 Burpees
9 Pull-ups
“Snatch” means a full squat snatch (receiving the bar in the bottom of the squat) at 115 lb. for guys and 85 lb. for girls. If you do less than Rx weight, you must do seven rounds instead of five.
Post time to comments.
Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching.
Today’s focus is on BREATHING! How you breathe, especially when you lift, is paramount to injury prevention. You have to breathe properly in order to execute a safe lift.
When you start a lift, before you ever lift the weight, take a deep breath in and push your diaphragm out. Hold the breath until the weight is back where it started (on the ground, on your shoulders, or wherever). Watch this video, and as Andy instructs me on how to breathe in, my whole chest rises and becomes one solid unit – this creates a kind of “belt” around my core that protects my body from moving in an unsafe way. Breathe like this before EVERY rep, every lift. It takes practice, and yes, it’s hard to do in the middle of a WOD when you are dying for some oxygen…but, you have to do it. It’s the only way to lift safely.
Post thoughts to comments.
7 Responses to “Tuesday WOD, January 25, 2011”
Amie
25. Jan, 2011
Bo and Reagan – I left a baby gift for each of you on the table – I forgot to let you know yesterday
Kristin
25. Jan, 2011
Testing My phone’s ability to post
david
25. Jan, 2011
14:38 with 85# and 7 rounds. Pull ups went slowly. this
WOD will help with yesterday’s soreness.
Amie
25. Jan, 2011
Where was everyone today??
Chose to do this WOD over squat program – will do rest of squatting this week. I had to sub cleans for snatch because I’m not supposed to work the turnover yet. Great WOD – liked it! Thanks Ryan and Andrew
Geesbreght
25. Jan, 2011
4:54 rx
Felt good
Driggers
25. Jan, 2011
Andrew you were blazing fast..
13:something 65# 7 rounds.. I wanted good snatch/squats..
And as always, thanks for the help Andrew
Kristin
25. Jan, 2011
Great Wod, 65#, only did 5 rounds…then MU work with summer & lauren! Great video Amie!