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| Turkish Get Up fun on Thanksgiving Day! |
- Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.)
- Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.)
-Ten one legged squats, left leg (Hold a rope strung over your pull-up bar for balance and assistance if you've not developed the fitness for this yet.)
-Ten one legged squats, right leg (Same assistance if needed.)
Repeat
Metcon: 10 Rounds:
-100 yard sprints
Rest 90 seconds between sprints
Record fastest and slowest Sprints to comments.
SWOD: hollow rocks, arch rocks, pistol squats rx
ReplyDeleteMetcon: worst= 17.44 seconds (first round), best= 16.00 seconds (ninth round).
Rocks as Rx'd
ReplyDeleteMetcom 17:51/16:00
It should be noted that the 9:30 am class ran their sprints 50 yards out and back for a total of 100 yards. Their times would have been even faster had it been a straight 100 yds. Great job guys!
ReplyDelete