Nov 30, 2016

Thursday 2016.12.01



Warm-up:
- 3 minutes jump rope
- 5-7 minutes individual focus as desired

WOD:

Let’s get right into the spirit of things with a chipper, done in the fashion of the “12 Days of Christmas”.


*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. Complete WOD like the song - 1 DL, 1DL 2 TGU, 1 DL, 2 TGU, 3 HSPU, etc.

1 Dead lift (225/155)

2 Turkish Get-Ups, alternate sides (55/35)

3 Handstand Push-ups

4 Pistols (Single Leg Squats), 2 per leg

5 Toes to Bar

6 Pull Ups

7 Push Ups

8 American Kettlebell Swings (55/35)

9 Wall Ball shots (20/14, 10’ target)

10 Sit Ups

11 Air Squats

12 Burpees

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)
- 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!
·         Coaches Clinic – 3 Dec 16 @ 0830
·         On Ramp – 10 Dec 16 @ 0830