Oct 10, 2016

Tuesday 2016.10.11


Warm-up:

- Dynamic stretching (shoulder rotations/trunk rotations/knee rotations/bend and reach w/flat back, etc)

Row 500m then:
- 2 rounds
- 5 strict pullups
- 10 air squats
- 10 pushups

WOD:
- Weighted Pull ups: 3-3-3-3-3
- Bar dips 3 x Max Effort
- 100 AbMat Sit 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!

4 comments:

AARON DEVAN said...

Pull-ups - 50# for all
Strict Ring dips - 18/10/4. (Need to work on these)
Sit-ups - 2:49

Sapper408 said...

50 for first 3 sets and 45 for last 2
12,10,8 for bar dips

Dwayne Beasley said...

10/15/20/20/20 then 10/10/8 on bar dips finished with 50/25/25 sets on abmat situps

monroe said...

25lbs all sets
15, 15, 15 bar dips
AbMat sit ups