Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups
Skill:
10 minutes of hand stand training, walks , chest touches, holds
WOD:
400m Run
100 Kettlebell swings (53 lb./35 lb.), and every minute on the minute do 5 burpees
400m Run
Post time to comments.
________________________
If you’ve hung around for one of Makenzie’s post-Saturday stretch-fests, you have experienced the benefits of stretching out your hips. The MWOD below works the hips too and is your assignment for this week. Do this prior to WOD two days this week and see how you feel.
Post thoughts to comments.
Tuesday WOD, September 18, 2012
I’ll second Amie’s comment on the stretch-fests. After Makenzie’s program after the Labor Day morning wod, my hips and lower back felt far better than they had in a long time – she’s a great help.
I recently added the sequence posted today to my warm-up, and I’m noticing a real difference in the bottom position of my lifts. Amie knows I’m a huge mwod fan, and have noticed a tremendous effect in all the workouts since the mwod showed up around 2 years ago. Take the time!
Hand stands need some work.
WOD- 8:32 RX.
10:17 Rx. Tougher than it looked.
My handstand abilities are absolutely pathetic.
WOD: 8:11
Mackey needs to learn to slow down
9:45 – Rowing – Damn Jake that is fast! What did Mackey do?
I think he was 7:30-7:45. Somewhere in that area. Too quick!