Thursday, September 17, 2015
Coach Meriah
(11AM) Ericka, Sam, Bill, Tim, Tom and me
Warm Up
Started with PVC and did slow overhead squats, then up and
down both long stairs, then 3 rounds of 10 overhead squats with PVC, 10 box
jumps (12”) and XSym movements (hold T then 5 quick bobs, snow angels, and
ATYT)
WOD
As Many Rounds as Possible in 15 minutes. 2 Overhead Squat 115/75#, 2 Box Jump (step
down) 24/20”, 200m Run. Increase by 2
each round, 200m is constant. L2: 95#, L1: 75#
I started working up a weight from 35#, but was really
unsteady. I went to 45#, 55# and finally
65# before backing down to 55# for the workout.
I used 20” for box jumps. I never
really got going during this workout. My
OHS was limited by form and I was not pushing the run for fear of aggravating
the groin injury which I now consider “healed” but not 100%. I ended up doing 5 + 24, coming in about 20
yards short of 6 rounds when time was called.
Mobility – We finished with pigeon stretch and barbell roll
over quads. I added banded wrist
mobility and foam roller on back and hamstrings.
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