Nov 21, 2016

Tuesday 2016.11.22


Warm-up:
- 2-3 mins jump rope (SU or DU)

2 rounds of:
- 3-5 pull ups
- 5 light kettlebell swings
- 5 mins individual focus as desired


WOD:
15 minute AMRAP:
- 10 pull ups
- 20 Kettlebell swings 55/35lb
- 30 double unders

*Swimming tomorrow, bring your suit and goggles.

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!

5 comments:

AARON DEVAN said...

6+3 Rx

Wasted time on broken jump rope

Rich M. said...

7rnds + 10 pull-ups. RXd

monroe said...

6 rounds, 10 pull ups, 19 swings, Rx

Matt Slyder said...

6+20 Rx
Maybe 7+20 lost count

Matt Slyder said...

90 single unders
Correction