Sep 27, 2017

Thursday 2017.9.28

Warmup

Run 400m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
2 Rounds, not for time:
10 push ups
10 air squats
5 pull ups

WOD

5 Rounds for time:
Bear crawl
Walking lunge
Single-arm push press, 10 per side

How to do it: Start at the wall and bear crawl to the GHD’s.  Perform walking lunges from the GHD’s back to the wall.  At the wall, pick up a dumbell/kettlebell and perform the push presses, 10 per side. Choose a weight that is challenging, and you can manage for 100 reps.  Don’t forget you’ll be taxing those shoulders in the bear crawl!
A bear crawl is performed with the head up, shoulders and hips at the same level, with the back parallel to the floor.  Watch this for a demonstration: 
https://www.youtube.com/watch?v=ORUVgqJLHEU

Post time to complete to Comments

2 comments:

Nick Ferry said...

Nick @ 10:52, 35#

monroe said...

1600 group had times ranging from 6:04 to 10;00