Wilson Park WOD III
WOD:
21, 15, 9
Row for Calories
SDHP x 20kg kb
Wall Ball x 20# mb
Post times and weights.
Happy Saturday.
Worked this outside in sub 20 degree weather! Wohoo! Man, even wearing a wicking shirt and fleece jacket to workout in I was sweating up a storm. Gloves did aide in the tactile support for the kb and mb exercises. Snow was everywhere and loving it. My workout partners/sufferers were Pam and her husband Anthony.
Great troopers, cold, uncomfortable and like sponges: absorbing everything taught there and learning way more each time out. Their technique has improved so much, GREAT JOB you two.
Those that may be interested in joining us, do come out to Wilson Park in the Northwest side of chicago. We set up and warm up starting at 0830 and start around 0900 until all are finished. Cold or warm, wet or dry sans lightning of course we will be out there.
Yours,
Gio
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Now playing: Gloria Estefan - This Christmas
via FoxyTunes
Row along now, nothing to see here…
WOD:
- Row 500m, OH squat x 21, Knees to chest x 21
- Row 1000m, Back Squat x 15, Knees to chest x 15
- Row 1500m, Lunge walk x 9, Knees to chest x 9
Notes for the row:
Hydrate properly
Chest is always out
Squeeze your upper back muscles on each row
Tall back
Notes for the Kness to chest:
Minimize excessive swing by contracting and pulling backward on the low back muscles(hip extension) to get your legs behind you prior to contracting and pulling (hip flexion) the knees to chest.
Keep your arms a bit wider than shoulder width apart and really work on *laying back on your upper back looking up to the pull-up bar every initiation of the hip flexion so as to maximize your back involvement on the knees lift.
*imagine a shoulder blade contraction while your arms are straigthened, and you try to pull up while contracting them.
Have fun. Post loads and time.
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Now playing: Erasure - You Surround Me
via FoxyTunes