WOD # 21 January 25, 2012
Tuesday, January 24, 2012 Warm Up:
Stretch Sequence #6:
Stand feet shoulder width apart, bring your hands up high above you with your shoulders pressing into your ears, move your feet into a squat stance, keeping your hands strait above your head lower yourself into a perfects squat on a slow 10 count, hold at the bottom of your squat for another ten count. Place your hands on the ground inside your knees, place your right foot back until you are in a lunge position, lower your left elbow to your left ankle, drop your right knee, rotate your left knee clockwise 5 times, rotate counter clockwise 5 times, bring your right knee up off the ground, place your left hand on the outside of your left foot, open your chest to the right, bring your right arm over your head point the direction your left knee is facing, bring you left hand back to inside your left foot, replace your right hand on the ground, bring you right foot up to the outside of your right hand, put your left leg back, drop your left knee, bring your right elbow down to your right ankle, rotate your knee clockwise 5 times, rotate counter clockwise 5 times, place your right hand on the outside of your right foot, rotate your chest to face left, bring you left hand over your head to point the direction your right knee is pointing, replace your hands, bring your left foot up to the outside of your left hand, bring you hands overhead, bring yourself to a standing position from your squat.
Skill Work: 3 x 10 Ring Rows
3 x 10 good mornings
WOD:
15-12-6
Push Press (115/75)
Donkey Kicks
Knees to Elbows
Reader Comments (10)
...so who's bringing the Twister mat to class?!!
Is a donkey kick exactly like it sounds?
Stephan
Feet a few inches from the wall walk out keeping heels on the ground kick both feet up on the wall so you are straight
Alright guys, so I'm competing @ Crossfit Eminence's Winter WODfest this Saturday. Would Love it if anyone would stop by to cheer me on! There are 3 wods and a floater skill, my heats are 8am, 1030am and 330pm. Address is 864 E 78th Ave Thornton, Co 80229 WODs are posted on their website, they all look awesome! Hope to see you there!
Mel, I'm going to target to be there for the 10:30. Anybody want to meet me there?
I will be right there yelling at you the whole time Mel!!!!
I'm planning to make the 8am and 10:30 am.
Fun fact: My buddy in TN does a lot of our workouts in his garage and back yard. Today he completed donkey kicks on a tree....I tout they were hard on a wall!
I am so bummed I missed out on the donkey kicks. Mel, I totally want to come watch you I will be there if I am not still bedridden.
Joy- Bedridden?!?! need anything?!? Mel I will cheer you on! won't be there until after 10 but will be there! kick some ass!!!!