Nov 8, 2016

Wednesday 2016.11.09



Warm-up:
- Dynamic stretching
- Row 500m
- Hip bridge 5X10 secs
- 10 burpees
- 10 wall ball shots (20/14)
- 5-7 mins individual focus as desired and or Turkish get up practice

WOD:
Complete as many repetitions as possible in 20 minutes of:
- Turkish Get-ups, 55/35lb kettlebell

Post total repetitions 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!


2 comments:

AARON DEVAN said...

20 min of 30lb TGUs

1 rep max deadlift - 380.( PR)

Matt Slyder said...

52 reps @30# alternate arms each up
100 sit-ups
37 TTB