Wednesday Stamina WOD....Hi Kelly, Bye Kelly...

July 31, 2019

Here is your LOVELY stamina day Wednesday WOD! Kelly will be joining us for a little bit, but cannot stay for long ;)

 

Wednesday July 31, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

 

Stamina Day!

 

Warm-up:

 

2 minutes of cardio

 

Then, 4 rounds of:

25’ handstand walk (sub 25 Handstand step against steps against wall or 25 shoulder taps from plank position)

15 single leg RDL per leg **SEE TECHNIQUE NOTES BELOW

50m KB bottom-up carry per arm

 

Then,

2 more minutes of cardio

 

TECHNIQUE NOTES for RDL:

• Pronated (palms-down)

• Maintain a slight bend in the knees

• Hold 1 DB or KB in each hand

• Lift the chest and pull the shoulder blades down toward the back.

• Push hips BACK and keep both hip bones facing the FRONT (hips square)

• Keep chin tucked movement.

• Maintain long spine (ie. DO NOT round back when lowering the weight)

• Lower until tension felt in back of the thighs (you may not be able to go all the way down to the floor, depending on hamstring flexibility)

• To return to standing, press hips forward and pull back on the knees while keeping a long spine.

 

Demo video:

 

 

WOD:

 

For time:

100 DUBs

20 Calories

3 Rounds of “Kelly”

20 Calories

100 DUBs

 

1 Round of “Kelly”:

400m Run

30 Box Jumps 20/24

30 Wall Balls 14/20

 

 

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