Banded Air Squat
5-5-5-5-5 @ 3311
Choose bands wisely. (Purple or Red)
Fold in half and put around the outside of your knees. Squat to full depth (3 sec) and hold (3 sec) stand up (1 sec) stand (1 sec)
WOD:
"Karen"
For time:
150 Wall Balls 20/14lbs
Post band(s), time and thoughts to comments.
Homework:
Visit KStar's Mobility WOD's here and find the video that applies mostly to you and do it the next time you come in!! They should all apply to you....
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Posts
13 comments:
150? WTF?
Not making it in this morning ... probably will be in this afternoon.
ANY WOD demo video with Miranda Oldroyd in it is ABSOLUTELY worth watching !!!!
6:42
Definitely some room with better form.
Sorry coach, I'm going to miss today. But I did have time to check out some of Kstar's Mobility WOD's... my work productivity just went down at my job by 1000%.
See you next week!
wow, that was fun to start the day.......
did the 20lb, sadly it took 15:11, add this to my scroll of weaknesses to work on !
have a great weekend all, and whoever likes music, come check out Emily Elbert at a house concert, see link for details, cheers!
http://www.ConcertsInYourHome.com/event-bmaurer20101016.html
Mobility this...
For someone whose knee likes to blow up with water, I am not sure if I want to go squatting for 10 minutes any time soon.
In all seriousness, I like the Mobility WODs, cool stuff. But I think I want to tread carefully. No need to increase my gimpitude.
Liked those squats! Ended up 9:53 rx'd. Wall ball is my self-diagnosed weakness and least favorite movement. Glad to get through this. Plenty of room for improvement! Awesome job, Michelle and Maryanne!!! Nick, your coaching is superb, thanks.
10:18 Rx'd Definitely an "attack a weakness" WOD. Form feels better. Can't wait to shave off time the next time this wench comes to town! ;)
Great job Rob & Maryanne! Nick, thanks for great coaching and a great week of WODs!
10:47
20lb
13:27...I think. 10# ball. Yuck. Will rx this one (albeit slowly ) next time. Great coaching Nick. Awesome job Kristi! And the rest of 12:00!!
7:26 Rx'd ... shoulders hurt worse than my legs.
5:59 Rx'd- Broke it up 50-20-20-20-20-12-8 Great job Bridgett and Tony @ 5:30 and the rest of the gang today!!
Awesome time Doug
Rx'd: 10:59
My right shoulder is dead. Really need to work on throwing that ball from the middle!!
See everyone in the AM!
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