Jan 16, 2017

Tuesday 2017.01.17



Warm-up:
- 2-3 min jump rope (SU and DU practice)
- Inchworm “out”
- Spiderman “back”

2 rounds of:
- 10 GHD hip extension
- 10 air squats
- 10 toes to bar

Then
- 20 Sumo Deadlift High Pull (45/35)



WOD:

- For time: Row 5K
- Follow with (not for time) 20 TGU’s (53/35)


Turkish Get-ups Video - https://www.youtube.com/watch?v=-_zTytmHM94

Post time to complete 5K to Comments


Cool Down:

Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Jan 15, 2017

Monday 2017.01.16


Warm-up:
- 2-3 min jump rope (SU and DU practice as desired)
- Inchworm “out”
- Spiderman “back”
- 10 burpees
- 10 X 3 Press Progressions (PVC/empty bar)
- 5-7 mins individual focus as desired


WOD: 
For time: 27-21-15-9
- Shoulder-to- Overhead (S2O)
- Bar-Facing Burpees

For S2O rounds:
R1: 45/35
R2: 55/45
R3: 65/55
R4: 75/65


S2O Video - https://www.youtube.com/watch?v=sFKH6-7v5us

Post time to complete to Comments.

Cool Down: 
Rig:
- Hang from Rig (1min)
 
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!