Sep 26, 2016

Tuesday 2016.09.27


Warm-up: 
- Run 400m
- Samson Stretch (10-15 secs each leg)
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 15 air squats
- 5-7 mins on individual focus areas as desired


WOD:
3 Rounds for Time:
- Row 1000m
- 20 Kettlebell swings (eye level 53/35lb)

Cool Down:
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

Post loads and results to 
comments.

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

7 comments:

Mark Vidotto said...

12:14. Subbed 800m run.

Snatched work for yesterday:
95, 115,135,145,145,155

AARON DEVAN said...

13:31 - Rx

monroe said...

15:19 Rx. Wait for the rower. It's much more... fun.

Matt Slyder said...

17:10 Rx

Sapper408 said...

13.54 - felt like victory

Dwayne Beasley said...

16:49 Rx

Michelle Kasper said...

16:16 RX. I worked alone this morning so threw in some OHS too and PR'd!