Sep 27, 2016

Wednesday 2016.09.28


Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 5 x10 sec
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 10 Air squats
- 10 Med Ball Cleans


WOD:
- Deadlift: 5-5-5
- Power Clean: 5-5-5
- Weighted Pull Up: 5-5-5

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!

5 comments:

Mark Vidotto said...

Deadline: 275,295,315
PC: 185,185,195
25# PU

AARON DEVAN said...

DL: 325/335/340
P Clean: 185/195/205
45# pull-ups

Sapper408 said...

DL - 265
PCleans - 125
Weighted pullups - 40

Dwayne Beasley said...

DL 225 225 225
PC 135 135 115
Pull ups at #15

Matt Slyder said...

DL 115/185/255
PC 115/135/165
PU 10/26/26