Nov 24, 2016

Friday 2016.11.25

***Bubble Gym closes at 1700***


Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired

WOD:
25 minute partner workout:

Complete as many rounds as possible in 25 minutes of:
- 45-lb. thrusters, 25 reps
- 25 burpees
- 45-lb. sumo deadlift high pulls, 25 reps

This is an “I go, you go” format where partner A. completes the thrusters, then partner B. completes thrusters. A does burpees, then B. A does SDLHP, then B.

Post rounds completed 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!

4 comments:

Rich M. said...

I plan on going in around 0700 in case any of the 0530 clan wants to join me. No way am I getting up for 0530!!!

monroe said...

With Chelle, 25 SDLHP short of 3 complete rounds. That was a turkey burner!

Matt Slyder said...

1600 had 3 teams. Good job burning calories!

Dwayne Beasley said...

With Michele - 2 rounds + 91