Sunday, February 7, 2016
(9AM) 6 of us including Kat, Anke, Andrew, Ben, Brittney and me
500m row followed by high kicks, forward splits, squat walks forwards and reverse, frog hops, stretch wrists with hands pointed in different directions.
10x2 Parallette shoot through with tuck hold forward and back. Get in a nice hollow plank when back. Pop hips up when forward.
10x candlestick to kick-up. Start in squat with arms forward, rock back with arms back and then rock forward bringing arms back forward.
10x10 handstand push-ups with good technique. Stop when form breaks. I just practiced kick-ups and did 10 sets of 3 attempts.
4 Rounds for time of 5 pull overs and 20 pistols (10 each leg)
I tried pull overs on the low bar, but kept hitting my thighs on the bar. I need to engage my core more to get my hops up high and then swing over the bar. For the WOD, I did raise and lowers holding on the rack with arms overhead, raising my legs and hips and then lower as slow as possible.
I did my pistols to a 20" box. Right leg is much stronger than the left leg. I finished in 9:07