Oct 16, 2016

Monday 2016.10.17


Warm-up:
- Dynamic stretching (shoulder rotations/trunk rotations/knee rotations/bend and reach w/flat back, etc)
- Jog 400m


2 rounds of:
- 10 GHD hip extensions
- 10 burpees
- 5 mins work out specific practice as desired


WOD:
“Kelly"
5 Rounds for Time:
- 400m run
- 30 Box Jumps 24/20”
- 30 Wall Ball 20/14lb

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!

9 comments:

Mark Vidotto said...

23:08 Rx

Oleksii Tsariuk said...

22:20 Rx

Sapper408 said...

32 flat - nothing like a Monday suckfest

AARON DEVAN said...

26:08

David Batchelor said...

32:53 RX. First day back to the 1600 group. Looking for my wingman Brandie only to discover she is riding profile some lame excuse about Flu, typhus, west Nile and plague - some people!

Matt Slyder said...

31:09 Rx

Dwayne Beasley said...

36:39 Rx

Brandie Wempe said...

Hah! Sure you're back David Batchelor. Sure. Sure.

Bryan R. said...

42:00...at least I finished!