Nov 15, 2016

Wednesday 2016.11.16



Warm-up:
- Row 500 m
- Spiderman 50 ft
- Inchworm 50 ft

2 rounds of:
- 10 air squats
- 10 GHD sit ups
- 10 push ups
- 10 GHD hip extensions
- 5 min individual focus as desired


WOD:
3 Rounds for Time of:
- 10 Power Cleans (135/75lbs)
- 10 Knees to Elbows
- 10 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)
- 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!

3 comments:

AARON DEVAN said...

4:51 - (Toes to bar and burpee jump overs)

Dwayne Beasley said...

9:19 115lbs. Rebecca B 8:40 MBC

Matt Slyder said...

8:30 Rx