20130930

Monday, 30 Sept 2013

Ramp Up Course (RUC) Day 1

WarmUp - 15 min
Super Spiderman Stretching (open hips) video: http://www.youtube.com/watch?v=JBHzXF-mVjY

Skill: Pistol Progressions - 15 min
Getting started video: http://www.youtube.com/watch?v=tXDyWBqHGvM
More progression: http://www.youtube.com/watch?v=VRaH9OeTzHs
Scaling options video: http://www.youtube.com/watch?v=b4q0kqmF608

WoD:
3RFT - 15 min time cap
50 Wallballs
Rest as long as the last round took, rounded down to the nearest whole min
Example: 1:27 - rest 1 min, 2:45 - rest 2 min, 3:59 - rest 3 min, etc

Rest 5 min, then

3RFT - 5 min time cap
10 pistol squats (alt 5 ea leg)
5 HSPU

Extra Credit:
25 OHS @ 45/95# - should be unbroken, scale as necessary