Favorite thing I learned listening to Coach Rip this weekend: "Valsalva Maneuver - Increases Anterior pressure on Spine in order to achieve 'set' position - Grab a DEEP Breath before each Squat and hold until returning to Start Position."
Coach Rip and the Ladies of CF Amelia Island
Coach Rip and the Ladies of CF Amelia IslandWarm Up:
30 Second Hand Stand
150 Jump Ropes
11 Kip/Swings on Pull Up Bar (only swing)
11 Box Step Ups - each Leg
11 Back/Hip Extension (you pick)
(2 rounds)
WOD:
5 Tire Flips w/Jumps (Jump in and out+flip)
600m Run
11 KB Swings
- Russian (eye level)
- Men = 32kg / women = 24kg
1 comment:
17:36 or 17:something. Did workout RX and felt it was mostly a cardio WOD. Could have been 5 rds? I felt mostly good on this one.
Hope to see ya soon Doug.
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