11.18.2013

Tuesday 11.19.13

The Dierks get their Saturday Funday WOD on.
Calling all non-perishables!
We're donating to the local food pantry at the end of the month, 
so clean out that pantry and bring in your non-paleo canned goods ;)

Today's AMRAP is bodyweight central. It's all a balancing act. The better you are at maintaining your balance, the easier those handstand pushups (HSPUs) and pistols will be. Your pistols will be limited by the flexibility of your posterior chain (e.g., hamstrings, glutes, and lower back) as well as by the flexibility of your ankles. Runner's are notorious for tight calves and hamstrings, especially if foam rolling and stretching are not part of the daily or weekly running ritual. This can impede ankle flexibility. Further, if you sit, sit, sit for your day job, then you'll also be tight up the back of the legs. Soooo...your prescription for today is to attack those tight crunchy spots BEFORE AND AFTER today's WOD. Seriously, your legs will thank you. And your back, too.

WOD
1 RM clean & jerk, then
1 atomic thruster (80% C&J 1 RM) every 30 seconds for 6 minutes
--
14 min AMRAP
7 HSPUs
14 (total) pistols
21 pullups

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