When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, August 18, 2011

Go Boz

Buy-in: Coach Boz OHSquat warm up, 3-4x.

  1. Pass thru 5-10 reps, move hands closer, repeat
  2. PVC OHS x10
  3. Hold in down position 5 count, drive shoulders up, vertical torso, knees out.
  4. Bring hands in and drop in the hole again, repeat with feet.
  5. Retest Pass thru.

603 PTP:
Day 9
  • Deadlift 155x5, 135x5
  • Press 50x5, 45x5
Cash out: Have to sub the rower with Jump rope session, warm up for Boxing drills today. Will get that in tomorrow. 

3 min on, 1 min rest (first 45 seconds of this is in the sitting against the wall position) - 6 RNDS
  1. 50 punches wm, footwork
  2. jab (1)
  3. jab, cross (2)
  4. jab, cross, hook (3/4)
  5. jab, cross, hook, uppercut (5/6)
  6. jab, cross, hook, uppercut, body punch
3 min on, 1 min rest (same as above) - 5 RNDS (combos)
  1. 1,1,2
  2. 3,1,4
  3. BR,BL,4
  4. 5,2,3
  5. 2,3,4
Mobility WOD  - Episode 250/365: Creating Loaded Hip Stability and Torque

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