SATURDAY NOVEMBER 5TH, 2011
WOD
"Jumping Helen"
21-15-9 (couplet)
- Run 400m
- Kettlebell Swings
- Box Jumps
"Helen" is by far my favorite girl. I like the time domain and the movements. However I swapped box jumps instead of pullups to mix it up a little and see how the extra hip flexor recruitment affected the run.
Stephen: 7:23 (rx'd - 55# swings, 24" box jump)
Mark: 7:59 (35# swings, 20" box jump)
John: 8:04 (rx'd)
The scaling for Mark was my call, not his and I'm sure he would have killed the WOD at Rx'd. However with a little shoulder issue I thought we'd try the small scale. Mark is a great athlete and certainly is capable of doing a lot of work.
Warm up
- 400m run
- Stretch
- 10 grasshoppers
- 10 up/downs
- 10 pushups
(^ x 2)
After the warm up we played around with OHS.
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