Argh I know they have names, #1 where you swing it around in a big cirlce about hips height swithching hands ans necessary, #2 then the circling it around your head, both of these I’m sure can be done with a heavy KB as an exercise I tend to use those, kip swinging in between, and 1 arm swings along with the dislocates to get shoulders warmed up for the pull-ups.
Four TM teammates and I met at VFP at 7am for a conditioning WOD. Because of the number of guys and minimal equipment I didn’t time it as there were periods of waiting for someone else to finish but the recovery allowed you to go all out at each station. Everyone was pretty gassed at the end.
WOD:
100 m Tire Push 86 lbs
21 Box Jump (14 in.)s
21 Dumbbell Thrusters 20 lbs
50 m Tire Pull 86 lbs
50 m Squatting Power Row 86 lbs
15 Box Jump (14 in.)s
15 Dumbbell Thrusters 20 lbs
50 m Tire Push 86 lbs
50 m Home Run 86 lbs
9 Box Jump (14 in.)s
9 Dumbbell Thrusters 20 lbs
200 m Tire Push
Argh I know they have names, #1 where you swing it around in a big cirlce about hips height swithching hands ans necessary, #2 then the circling it around your head, both of these I’m sure can be done with a heavy KB as an exercise I tend to use those, kip swinging in between, and 1 arm swings along with the dislocates to get shoulders warmed up for the pull-ups.
The ones around your head are called halos….the ones around your hips…um, hulas?
Rest day
Decided that I need to work on my weaknesses so from now on I am going to do skill work on my rest day. Today I worked on ring rows to help build up my Pull up strength.
Buy in: 10 off: Push-up, dips, pull progressions, back extensions, Squat, 24” box jumps, Samson stretch and 1min jump rope
5 Rounds for time
Run 200m
3 muscle ups (substituted 9 pullups,9 dips with 25lb db at feet)
200m
3 HSPU as Rxd
200m
15sec L sit as Rxd
200m
10 one legged squat progressions
Sucked as bad as when I first started CrossFit.
