Warm Up: Shoulder Windmill
Utilizing kettlebells is a great way to develop rotator cuff
strength in order to rehab and prevent shoulder issues. Kettle-bell
Turkish get ups, and windmills build a tremendous amount of stability and
strength in the rotator cuff. Check out this video and remember to
start very light and slow and work range of motion and technique before adding
weight
Wod #1
Shoulder press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5
Wod #2
50 Hollow rocks
50 Sit ups
50 V-sit ups w/medball
Jim, good luck with your new job!!! We are going to miss you!
ReplyDeleteJim and Suzanne did fine with Ruckus, piece of cake and no major injuries! We had a good group of about 12 people. Henry's wife finished 2nd in her age group.
ReplyDeleteCF Southie has all the garage games WOD's posted, we did two of them yesterday. You guys would like this one.
“Awful Waffle”
40 Calories (Row)
35 Double Unders
30 Kettlebell swings (1.5/1)
25 Hand release push-ups
20 Deadlifts (225,145)-strip bar when done
15 hang power cleans (135,95)
10 shoulder to overhead (135,95)
13 minute cut-off
Scaled – 70 singles, KB (1,26), DL (185,95), HPC & STOH (95/65)