Oct 3, 2016

Tuesday 2016.10.04


Warm-up: 
2 rounds of:
- Row 250m
- 5 strict pullups
- 10 air squats
- 10 burpees
- 10 goblet squats (focused on upright torso)


WOD:
“Jackie”

For time:
- 1000m row
- 50 Thrusters 45/35lb bar
- 30 Pull ups

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:

AARON DEVAN said...

6:45 - Rx

Sara Cheatham said...

22:35. 45# bar. sets of 10 thrusters. sets of 5 pull-ups with VERY long rests between each set.

Patrick Rood said...

9:45; 1:12 improvement from Aug

Sapper408 said...

9.00 Rx - 29 sec faster than August

AARON DEVAN said...

Nice improvement!

Michelle Kasper said...

13:11. I was on a roll until the pullups.

monroe said...

9:50 Rx

Dwayne Beasley said...

9:44 - I think - Mark, I thought you were off the bar right in front of me. I could be off on what I saw on the clock

Matt Slyder said...

10:30 Rx