Coach Ross in a good position in the Overhead Position! Torso Vertical, Head in Neutral Position, Knees Pushed out to the side, and arm pits facing forward in external rotation!
I. Dynamic Mobility Warm-Up:
Hamstring Band Stretch(Deadlift and Kettlebell Swing Prep)
Internal Rotation Samson Stretch
TFL and ITB Work(Legs Crossed in Indian Sitting Position)
Calf Partner Stretch(Bands)
Overhead Shoulder Band Stretch(Shoulder Openers)
II. Skill Set and Metabolic Conditioning Workouts of the Day:
A. Hollow Rocks and Kipping Swings Skill Work
B. “Mr. Belding”(AMRAP 20 Minutes):
6 Deadlifts @ 225/155
8 Pistols(4 each leg)
12 Box Jumps
Row 250 m
*Phase 1*
Deadlifts @ 155/85, Air Squats or Pole Assisted Pistols
*Phase 2*
Deadlifts @ 185/115, Box Assisted Pistols
*Phase 3*
Deadlifts @ 225/155, Full Pistols
III. Competitors Schedule Workouts of the Day:
*Competitors come to regular schedule classes for workouts.*
A. Muscle-Ups, 5 sets of 4, Unbroken, Rest as needed
B.”Mr. Belding”
Post Number of Rounds Completed to Comments.
I can’t wait for the Kelly Kapowski WOD!
hahah the kelly kapowski WOD is going to be one hot WOD!!
Nice, Ross! Great form and to balance Mike’s disembodied head makes that all the more impressive!
good wod today like usual hit the 530am class! i was able to get 8 full rds plus 6DL, 8 pistols and 4 box jumps…..it was nice to go to the 530amers but damn it is early hahah i dunno if i will be hitting that time up for awhile, i wasnt even awake during the WOD lol