Fun Gymnastics Then Run!
Getting you ready and inspired for the upcoming gymnastics seminar. Your key is going to be in that hollow rock work. I highly encourage you to NOT slack off on that. If you are doing the seminar it will be your secret ninja weapon in finding great gains in all of your gymnastic efforts. Sign up here. If you are not going to the seminar, you know it will make you a better person so again, fight for that hollow position all the way. We also have a longish running component in the WOD today. Have fun with this, really. 800M is a fair amount of time to find your strengths and weaknesses. Did you go out to fast in the first run and now have to walk? Give yourself a goal; maybe no walking no matter what–or negative splits–or mess around with a strong kick at the end of each run. Most importantly, though, don’t focus on the suck.
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Tuesday’s WOD
Gymnastics Then Run:
3 x 12 Strict Pull-ups (add weight if needed)
Or make this your 20 pull-up challenge programming.
8 x 0:10’s Ring Support Holds (or static hold on box)
3 x ( 30 Hollow Rocks + 30 Arch Rocks)
Coaches, review Good Form Running
I had to watch this video several times as there were so MANY things going on in the course of this 400m. I encourage you to take a look at it and get inspired! Never say die.
WOD: 3 rounds for time
Run 800m
25 Burpees
Cash Out: Internal & External Rotation Shoulder Stretch
2015 04 06