Thursday’s WOD 2/14/13

Happy Valentines Day!

Buy In:

Practice Pull-Overs

10-15 Reps

WOD:

4 Rounds

10 Burpees

20 Medicine Ball Cleans

30 Double Unders (or  60 single unders)

Cash-Out:

Hip mobility

For the buy in we are going to practice pull-overs.  We have a new pull-up bar.  Why not try something different?   A pull-over is a simple gymnastic movement on the pull-up bar.  To perform a pull-over simply pull your chin over the bar, then bring your hips to the bar.  As your hips are rising to the bar, look back and your body will rotate around the bar.

For the workout we are going to perform a 4 round triplet.  This workout will consist of burpees, medicine ball cleans and double unders.

To perform a medicine ball clean start with the ball in between your feet.  Place your hands on the sides of the ball and set up as you would a sumo deadlift (but feet should be just outside of the ball).  Stand and shrug the ball with straight arms.  The drive and shrug  should leave the ball momentarily weightless.  At the moment of weightlessness release your hands from the ball and drop into the bottom of a front squat.  Stand. It is important to keep the ball close to your body and pull yourself under the ball not curl the ball up.

For the cash-out spend at least a couple of minutes mobilizing each hip.

Results