Notes
Warm Up
Lap around building ~400m
calf stretch
30 volleyball jumps against wall
Coach set up 5 stations, 30 seconds at each station
1. bumper plate for lateral jumps onto plate
2. thicker plate for jumping on off quickly
3. 2 plates for fast alternating feet
4. 12 inch box for box jumps with intent to rebound quickly
5. 16 inch box for box jumps with intent to rebound quickly
I don't rebound quickly.
For time:
800m Run
50 KB Swings 1.5/1pd [20#]
40 Double Unders [attempts]
30 Chest to Bar Pull Ups [green + red]
20 Hand Release Push Ups [kneeling]
10 Overhead Squats 135/95lb [35#]
800m Run
23:43
Post WOD:
Sled Push
3 X 30m (15m High Side/15m Low Side = 30m)
sled + 90# (I think)
Then did 6 GHD sit ups
Coach advised that I need to work on lumbar curve during kb swings. OHS weren't very deep.