wod

5.1.14 WOD

By 04/30/2014 No Comments

Is that the pain face I see?!?  You need more Lacrosse Ball in your testy bits…

8 Min Cap
Kipping & Butterfly Pull Up Technique

For Time 21-15-9 of:
Thruster (95/65)
Pull Ups
***at 12 Minutes***
8M AMRAP
50 DUs
25 K2E
40 DUs
20 K2E
30 DUs
15 K2E
20 DUs
10 K2E
10 DUs
5 K2E

Calf Mobility

We’ve been prepping for Fran now for the last couple weeks.  There are many ways to get faster at Fran.  Besides the Butterfly, the Thruster is an easy place to lose a lot of energy.  Here is a way to improve your thruster.  Vertical spine and a tight rack is the key.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=1KNZsE0RSzY[/youtube]
Shean

About Shean

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