Oct 19, 2016

Thursday 2016.10.20



Warm-up:
- Dynamic stretching
- 3 mins double under practice

WOD:
- Row 2k
- Death by Burpees
- Row 2K

Death by burpees: Immediately upon finishing your first 2k do one burpee. With a running clock, every minute on the minute add one burpee until you can no longer complete the next round within the time allotted. When you are done with burpees immediately mount the rower for the last 2k.

Post total time, complete rounds and partial reps of burpees to Comments.

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!

6 comments:

AARON DEVAN said...

Scaled

1K Row x2- 3:45/3:47

16+13 Burpees

Sapper408 said...

1k - 3.33
Dbb -15+13
1k - 3.46

Dwayne Beasley said...

11+10
Don't remember 2k row times 31:33 total time

Matthew DeSabio said...

14+14, 33 even

Matt Slyder said...

7:45 14+13 8:22

monroe said...

8:54, 12+12, 9:00