Friday February 19, 2016

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(The positions in red are all indicative of running postures that lead to excess knee, hip, and low back pain.  The positions in green and yellow show us how to position ourselves to run faster with less chance for injury or pain.  During today’s workout, focus on landing on your forefoot, with it directly lined up with your hip and shoulder, not out in front.  As you switch to the other leg, make sure your back knee does not fully straighten.  Use your hamstring muscles to pull your foot off the ground sooner as opposed to pushing off of your back foot toes.  See what happens!)

Sign up on Mindbody and Post Scores to Whiteboard

Skills Session:

Pull-ups: Regular Kipping, Butterfly, Chin over, Chest to Bar… work on improving your ability to complete or your efficiency today.  There is always a way to move better.  Everyone needs fine tuning!.

Level 2 WOD:

AMRAP in 20 minutes:
3 Rounds:
5 Chest to Bar Pull-ups
10 Burpees
15 V-ups
then…
Run 800m
then…
2 rounds
5 Chest to Bar Pull-ups
10 Burpees
15 V-ups
then..
Run 400m
then…
1 round:
5 Chest to Bar Pull-ups
10 Burpees
15 V-ups
then..
Run 200m

If you finish the above sequence before the 20 minutes are over, start over from the beginning. Your score will be the total number of rounds completed of the 5, 10, 15 sequence and you will have another score with the number of meters ran during the entire 20 minute AMRAP.

 

Level 1 WOD:

AMRAP in 20 minutes:
3 Rounds:
5 Ring or Bar Rows
10 Burpees
15 V-ups
then…
Run 800m
then…
2 rounds
5 Ring or Bar Rows
10 Burpees
15 V-ups
then..
Run 400m
then…
1 round:
5 Ring or Bar Rows
10 Burpees
15 V-ups
then..
Run 200m

If you finish the above sequence before the 20 minutes are over, start over from the beginning. Your score will be the total number of rounds completed of the 5, 10, 15 sequence and you will have another score with the number of meters ran during the entire 20 minute AMRAP.

Level 2 MODS:

MOD 1: Chin Over Pull-ups

**Switch to L1 WOD from here.  No bands today for pull-ups.  Work the strength with ring or bar rows