Workout of the Day:
Four sets of:
12 Ring Dips
24 Kettlebell Swings
600 Meter Run
Rest exactly 2 minutes between sets.
(Report time for each round.)
Shoulder Stretch w/ Rope
Written by Calvin Sun
This is an easy follow-up stretch to the tricep stretch as you are already in the starting position.
-Start standing straight up with your right hand over and your left hand under.
-Actively reach as high as you can on your back with your left hand.
-Use your right hand to gently pull the rope up and increase the stretch felt in your shoulder.
Perform 5 cycles of 5 seconds of contraction and 10 seconds of passive stretching. Switch sides and repeat the same process.
Try incorporating this stretch into your post-workout routine as often as possible.
Still not sure how to perform this stretch? Feel free to ask one of your coaches.
Back Squatted before the workout and hit 260# for 9 which is a lot for this lightweight. Then proceeded to do the workout however I only wrote down that it was 3 rounds. Freudian slip perhaps? 3:44, 3:38, 3:32 and we will only guess what the last round might be. Also 24 push ups sub for the rings because who has rings next to their track!
Great week everybody did you do your homework?
stopped by from Los Gatos, Ca.
did opt wod
Halting clean deadlift 3×3 90 sec rest at 185, 195, 205
15 c and j 1 min rest b/t
1-5 at 155, 6-10 at 165, 11-15 at 175
as heavy as possible after that. 185, 205, 215, 225, 235 f on jerk, 235 f on jerk
clean pull 3×5 at 205 90 sc rest b/t
front squat 3 reps at 185 with 2 sec pause at the bottom
front squat 5 reps at 185 with sec pause at the bottom
thanks for having me and ill be back tomorrow