Sep 21, 2015

Tuesday 15.09.22

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work: “Coffee Table,” five max effort attempts.  To make a table, sit on the floor with hands behind shoulders and knees bent at 90 degrees. Take a breath, brace your core and lift your hips until your torso is parallel to the ground. Engage your hamstrings and press up through the shoulders, retracting your shoulder blades.  When you begin to sag, release and rest for the next attempt.

WOD: Front Squat, 5-5-5-5-5

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Mobility WOD
- Pigeon stretch

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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- ensure full depth on each squat

Mobility WOD
Hold the stretch each side for 2 minutes.

7 comments:

Kevin McDonald said...

Coffee table: 7 min.

WOD: Front Squat - 5 x 115, 135, 155, 175, 185

Aubrey Ashford said...

WOD: Front Squat 5x5 - 85, 95, 115, 115, 135

Sapper408 said...

95, 105, 115, 125, 135

monroe said...

Handstand practice, FS 115 x 5 x 5, then press and jerk practice

Tamika M said...

45-65-70-75-80

James Mckay said...

95, 105, 115, 125, 135, 145

Ecko Logrono said...

500m row

45, 45, 45, 55, 55