Oct 30, 2016

Monday 2016.10.31


Warm-up: 
- Row 500m
- Dynamic stretching
- 10 GHD hip extensions
- 10 strict pullups
- 10 GHD sit ups
- 10 pushups
- 15 air squats


WOD:
From 0:00-3:00, perform 3 rounds of:
- 3 pull-ups
- 6 push-ups
- 9 squats

From 3:00-6:00, perform 3 rounds of:
- 4 pull-ups
- 8 push-ups
- 12 squats

From 6:00-9:00, perform 3 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 squats

From 9:00-12:00, perform 3 rounds of:
- 6 pull-ups
- 12 push-ups
- 18 squats

Etc.

*Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

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:

AARON DEVAN said...

Rx. 564

Bryan R. said...

Got to Round 3 before not making time...good times!

Patrick Rood said...

392? Made it to 2d round of 7 pull-ups, and 14 pushups, I was 5 squats into my second round, so 392?

Matt Slyder said...

324 in 12:03. Worked 7's past time, 450 reps total today.

Matt Slyder said...

324+7+14+21+7+14+5=392
Good job Patrick!

Matt Slyder said...

Seriously? That's awesome

Matt Slyder said...

Good work today!