Hey Folks!
Little bit of hip extension eh? Hopefully you guys all got the bike and the Open WOD done this week – and you can take a deep breath in knowing there is only one week left. Hopefully over the course of the Open, you’ve found some movements you’d like to improve on and work towards, as well as some general thoughts on how you can improve your training to help improve your life.
Keep smiling – and let the Open serve you. it isn’t the be all, end all, and isn’t eevn close – but it is often a nice view into workouts or movements you hoped wouldn’t show up, because you don’t feel prepared for them. Whether this is your own fault (you didn’t practice them) or not (you’re new, or just aren’t at that level of the progression yet), it lets us know where we can improve, where we know we can improve, and dares us to do it, before the next year approaches. Let us know if any of us can help you approach the next year :)
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Coaches Notes:
Working in some pulling strength! get after it, but make sure you take care of your hands – there may very well be pull ups in the final Open WOD. After that some symmetry work/shoulder burn. Try not to cushion the burpee too much on the way down as it’ll tire out your shoulders. Same goes for the jerks – use those legs as much as you can. And then find your groove on your OHS.
Strength:
5 sets, rest as needed between them:
3 strict pull ups +
5 kipping pull ups +
7 Butterfly pull ups
*Scale the reps accordingly so that your arms still work afterwards.
*No kipping of any kind for those without a strict pull up – just 5 beautiful sets of strict strength progression :)
Score total reps of your individual round (i.e. 3+5+7 = 15)
Conditioning – “What Shoulders?”
3 rounds for time:
30 burpees
30 Dumbbell Push Jerk (15/side – 50/35)
30 Dumbbell Overhead Squats (15/side – 50/35)
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