Nov 3, 2016

Friday 2016.11.04


Warm-up:
- Jog 400m
- Dynamic stretching
- 10 GHD hip extensions
- 10 air squats
- 10 burpees
- 10 wall ball shots (20/14)
- 5 strict pullups
- 5-7 mins individual mobility work as desired

WOD:
“Fra9-kenstein”

Just in case you weren’t horrified by Halloween. This will help you burn off all that candy you mooched from your kid’s stash.

20 Minute 2 person AMRAP:

On 3,2,1, GO! Partner A runs 400 meters while partner B. begins as many of the 9’s of Fran (9 thrusters 95/65lb and 9 pull-ups) as possible before the runner (A.) returns. On completion of the run, partner A tags B and continues with the rounds of 9’s wherever B. left off. For example, A completes the run and tags B at 7 thrusters. A begins on thruster 8, completes the thrusters and pull ups of that round and begins a new round as B heads out for a 400 meter run.

 * Partners must tag up between efforts. Score is complete full rounds and reps of 9’s.

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!


1 comment:

Matt Slyder said...

Matt & Genna 11 rounds 9 reps
75# & 55#