Apr 9, 2012

041012 Tuesday

Mobility




Skill
Turkish Get-Up: more reinforcement training; keep building on what you've gained from last week.
2 x 10 each side

Below is Part I of a III part series by Jeff Martone.  You can find the links to the other two  parts from this first video.




WOD
15 min AMRAP
200m run
10 x MBC (20/14)

15 comments:

Matt B. said...

My lunchtime CF accountability buddy is going to give the 0545 timeslot a go. Please welcome Mark tomorrow am. He was inspired by Friday's post about team encouragement.

Ed said...

10 rounds + 200m

Turkish Get-ups were decent, the videos series helps quite a bit to learn the cues for each step. I stayed pretty light today, will go heavier next time those come up.

Mark said...

Matt, thanks for the note, but I fooled you. I decided to start tomorrow instead and crush my trail run this afternoon.

Julie said...

The morning crew was awesome this morning! It was great working out with a bunch of guys and then me! :) 12 Rounds complete! Fun WOD outside this morning.

Worked on turkish get-ups too. Like Ed, I went light and got the form down. I will try heavier next time too.

Rob Graetz said...

7 rounds, 14# ball. Definitely need to work on my form for the MBC's, not getting low enough to get under a weight. Legs felt like lead after the third round on the run.

Ross said...

Went on a nice three mile run with the dog this morning and felt really good about it until I did the first 200m this morning, legs felt like bricks the whole WOD.

Ended up with 9 rds + 200m and 8 MBC.

Also worked some TGUs before hand, still need some more work on them...

james said...

12 rounds - good group push. Did some 2 pood TGU after.

Rich V. said...

15 min AMRAP
200m run
10 x MBC (20/14) 4 rounds +

monroe said...

Warmed up with hand stand practice, jump rope, rotation drills, then 3x10 BW pistols. Did 55# for the first set of TGU, 70# for the second. Need to do more of those, great for the shoulders! So much easier after all the mobility work, too.
WOD: 9 rounds, 10MBC + 100m. I did this backewards, started with MBC). finished with 50 situps, 50 DU's.

Matt B. said...

Rob joined the lunch group. We had 5 go at a time: Rob, Mark, myself, and we met Mike and Mike who joined us as well. Awesome to have the group push and encourage. I probably worked harder as a result.

As Rx'd. Either 9 or 10 full rounds, plus 200m and 4 MBC.

I suspected my air squat had some issues, so I took the opportunity for Coach Rob to take a look. Sure enough, I have some tightness in the hips and lower back that I need to work out. Thanks Rob, now I know, and knowing is half the battle.

Debbie said...

10 rounds felt slow on the run but didn't want Ed to lap me.

Arod said...

stayed light on the turkish get ups (shoulders a bit sore from yesterday) and finished 10 rounds for the WOD...

rob said...

I went with a lunch group today (Mike, Mike, Matt, and Mark). 10rds+. I hope to be back to mornings tomorrow.

Scott said...

11 rounds. windy on track today at lunch. No Med Balls, so I filled up a book bag with old law books and improvised. Gunny Highway would be proud.

Smoker!!!!

Dan said...

6 + 2MBCs...disappointed in my score, but _smoked_.