Skill: Dead Bugs / Good Mornings / Tea Pots
3 RNFT of
45 s 4 way dead bugs (scales are contra lateral > unilateral > dead bug hold)
20 banded good mornings (sub light bar if needed)
15 R, 15 L Standing teapot kb/db
Spend 15-20 minutes with the EMPHASIS on proper technique/form/trunk-spine positioning
WOD:
Buy in: 1000 m run
100 Russian swings 70#/53#
100 military sit ups 15-20#/8-12# (weight/hands behind the head, may secure feet)
Reps may be done in any combo
Buy out: 1000 m run (to the 400/back, to the 100/back)
For time
Score: time
3 RNFT of
45 s 4 way dead bugs (scales are contra lateral > unilateral > dead bug hold)
20 banded good mornings (sub light bar if needed)
15 R, 15 L Standing teapot kb/db
Spend 15-20 minutes with the EMPHASIS on proper technique/form/trunk-spine positioning
WOD:
Buy in: 1000 m run
100 Russian swings 70#/53#
100 military sit ups 15-20#/8-12# (weight/hands behind the head, may secure feet)
Reps may be done in any combo
Buy out: 1000 m run (to the 400/back, to the 100/back)
For time
Score: time
LAST WIPEOUT WEDNESDAY OF THE MONTH!
Here are some good ones...
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