Nov 17, 2016

Friday 2016.11.18



Warm-up:
- 2-3 mins jump rope (SU or DU)
- 5-8 mins individual focus as desired

WOD:
“Green Light, Red Light”
20 minute partner work out, where:

Partner A. does 20 pulls on the rower while partner B. holds a push up plank. The rower has a “green light” so long as their partner is in the plank. If the planking partner relaxes the plank, that’s a “red light,” and the rowing partner must stop until the planning partner resumes a plank.

Post total number of calories rowed 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


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

3 comments:

AARON DEVAN said...

With John. 407 - not the strictest of planks.

Matt Slyder said...

322
Dwayne & Matt

Matt Slyder said...

Diane 10:54 RX