Wednesday, 3/11
March 11, 2015Friday, 3/13
March 13, 2015
Warm-Up
3 Rounds of
3 Wall Walks
6 Alt Single Leg Floor Touch
12 Squats
24 Jumping Jacks
then,
1 Minute Single leg Flexion with ER/ side
1 Minute Banded Heel Cord Anterior Bias/ side (BaSL P.385)
Workout
Every 2 Minutes for 32 Minutes (4 Rounds each)
A) 20 Wall Balls (20/14)
B) 50 Double Unders
C) 20 Alt Shoulder Taps
D) 20 Alt Pistols (10/side)
Scaling Options:
A) Scale wall balls to a weight that can be done in no more than 2 sets – aim to go unbroken;
B) Scale DU’s to 150 Single skips;
C) Scale to 2-4 Wall Walks;
D) Scale Pistols to: (1) supported holding upright or (2) Single Leg Split Squats (10 per side)
0 Comments
Well I guess I’m glad we got to warm up with some wallballs before 15.3! This wasn’t nearly as bad as I expected since two minutes each round meant a lot more rest than I thought. Worked towards pistols just to be ready in case they did actually come up and I’m just about there but it would have been stretch to call what I was doing a good rep.
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Unbroken on all four rounds of double-unders sets my expectations for the Open pretty high so hopefully that doesn’t backfire too badly…
Last week’s Thursday workout had OHS, then there were OHS in 15.2. This week, wall balls and DUs/singles in the workout and in 15.3. Coincidence, or does someone have inside information from HQ?? 🙂
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This was a long one, but I agree, the rest made it okay. I chose a 10# wall ball for push press-style reps, which was a good choice because the volume really added up. (and it happens to be the weight for scaled 15.3!) Single skips + single leg split squats + 2 wall walks, which continue to be my nemesis, though Coach Lance’s tip to think about hollowing out through my sternum helped me feel a little less like I was going to smash my head into the floor.