Dec 1, 2016

Friday 2016.12.02


Warm-up:

- Row 500m 

2 rounds of:
- 10 air squats
- 10 GHD hip extensions
- 10 push ups
- Then 5-7 mins individual focus as desired

WOD:

Partner WOD: “I Go, You Go”

* Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish.

For Time:
- 120 Walking Lunges
- 120 Double unders
- 120 Medicine ball cleans (20/14lb)
- 120 Burpees
- 120 Sit ups

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        

1 comment:

Matt Slyder said...

Slyder Dwayne Keith
21:35
SX single unders