Nov 29, 2016

Wednesday 2016.11.30



Warm-up:
- Row 500m
- 2 rounds not for time
- 10 GHD hip extensions
- Spiderman 50 ft (out)
- Walking lunge 50 ft (back)
- 10 GHD sit ups
- 10 air squats then
- 5-7 mins individual focus as desired


WOD:

Back Squat 5-5-5 reps

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 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      

3 comments:

Matt Slyder said...

135-185-215-215-185-135

monroe said...

Practiced MU's, snatch, then
BS: 135 x 5 x 3

AARON DEVAN said...

275,305,310