Nov 6, 2016

Monday 2016.11.07


Warm-up:
- Dynamic stretching
- Row 500m
- 2 rounds
- 10 GHD hip extensions
- 10 air squats
- 10 pushups
- 10 box jumps
- 5 strict pullups
- 5-7 mins individual focus as desired and or Deadlift/HSPU workups


WOD:
Complete 7 Rounds for Time (RFT) of:
- 5 Hand Stand Push ups
- 7 pullups
- 9 Bodyweight Deadlifts

Cool Down:
- 1 min dead hang from pull-up bar

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!


6 comments:

AARON DEVAN said...

6:58 - Rx @ 195#

Mark Vidotto said...
This comment has been removed by the author.
Mark Vidotto said...

9:14, 195#
I may have gone an extra round....#mathishard

Bryan R. said...

12:23 Scaled 165#x3, 135# x 4...used box for push up

Matt Slyder said...

Attempt1 10:17 RX 170#
Attempt2 8:30 SX 135#

Just felt like doing it twice!

Dwayne Beasley said...

10:31 scaled 25lb dumbbell press, ring rows - DL rx at 185lbs