Post WOD Cruisin’
Danny
Warm-up
Light stretching and static handstand work, then use the EMOM as your warm up.
Skill
EMOM14
Odd– 50 Double Unders for efficiency (working on speed of rope, keeping arms in tight, jumping 1-2 inches off the floor, try a shorter rope)
Even– 50 ft handstand walk (scale as necessary)
WOD
5 Minute AMRAP
7 Hang Power Cleans (155,105)
7 Shoulder to Overhead
7 Box Jump Overs
Rest 3 Minutes
5 Minute AMRAP
7 Hang Power Cleans (175,115)
7 Shoulder to Overhead
7 Box Jump Overs
Rest 3 Minutes
5 Minute AMRAP
7 Hang Power Cleans (195,125)
7 Shoulder to Overhead
7 Box Jump Overs
Regional- 135/155/175, 95/105/115
Open- 115/135/155, 85/95/105
Cooldown
1500m Row in the mobility room
wod: 5+7; 4+11; 3+7 all games
ran 4 miles this AM
emom: done
wod: 3+7, 2+11, 1+7 @ games ….got heavy reeeaaall quick, real f**kin quick
cooldown: done outside <– dope!! good weathah's cominnnnn
EMOM: Done
WOD: 4+8, 3+1, 2+2 games, permanent trap swole right now.
Cashout done
EMOM: 50 DU, 20′ walks
WOD: 3+14, 2+5, 1+13
Cooldown – I took that very literally and rowed a slow ass 1500m
Emom: 50 dubs, ~30 ft
WOD 3+19, 2+7, 1+11 this was a struggle for me
Cashout done
For those of you who remeber the Whitney Hardy incident, looks like she’s continuing to heal. Here’s a post she wrote about her rehab:
http://www.caringbridge.org/visit/whitneyhardy2